Split Jerk
14 x 1
Weighted Dips
6 x 8
Workout of The Day
1-2-3-4-5-6-7-8-9-10
Pull Ups
Handstand Push Ups
Tuesday
Hang Cleans + Front Squats
8 x 2 + 2
Every 2:30 Minutes
Back Squats
3 x 10
Every 2:30
Workout of The Day For Time
21-15-9 or 3 x 15
Deadlifts 275/185
Box Jumps 30/24
Rest 2 Minutes
1200 Meter Run Cool Down
then extensive mobility
Wednesday
Thursday
Dirty Thirty
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders
