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Tuesday 3/21/17

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Warm up – 3 Rounds of:

10 Primal Pull thru + Push up

10 Crab Position Rock

50’ 1-Arm Bottoms up Carry on each arm

Part 1:

Coach-led Split Jerk Warm up w/ empty barbell or light weight

Part 2:

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.

Part 3:

2:00 Max Effort Wall Ball @ 20lb/14lb

2:00 Max Effort Row for Calories

2:00 Max Effort Burpees