Weightlifting
Split Jerk
Every 90 sec
Work up to a new 1RM
Gymnastics
10 min. Banded march w/ 14/20 medball in bearhug
*put on dip belt and clip into bands stretched between dbs or uprights
*EMOM – perform 10 squats and resume march
Conditioning
AMRAP 20min of:
run 400m
15 toes to bar
rest 1min
