Power/Strength
Supplemental Strength after Split Jerks
4 x 8 Dumbbell Shoulder Press
4 x 8 Dumbbell Incline Bench Press
4 x 8 Military/Push Press
Split Jerk/Push Press
10 x 2 Split Jerk or 3 Push Press
10 x 7 Strict Pull Ups
Every 2 Minutes
Workout of The Day
10-9-8-7-6-5-4-3-2-1
Handstand Push Ups
Chest to Bar Pull Ups
15 GHD Sit Ups After Every Round
Supplemental Endurance
Hero WOD “Jerry”
1 Mile Run
2000 Meter Row
1 Mile Run
