Warm up – 3 Rounds of:
10 Primal Pull thru + Push up
10 Crab Position Rock
50’ 1-Arm Bottoms up Carry on each arm
Coach-led Split Jerk Warm up w/ empty barbell or light weight
Work to heavy split jerk single.
Under coach’s discretion, you may work to a heavy split jerk triple or stay with a progressive loading sequence at lighter weights, focusing on movement quality.
2:00 Max Effort Wall Ball @ 20lb/14lb
2:00 Max Effort Row for Calories
2:00 Max Effort Burpees
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