Split Jerk
Build to a Heavy Set of 3
Front Squat
4×4
EMOMx10
Odd: 20 Pistols (10/side)
Even: 4-8 Strict HSPU or Deficit HSPU
5 rounds NOT for time of:
5 Ring In/Outs
10 Weighted Bench-Supported Hip Thrusts
Sweat Class
3 Sets
Back squats 8 – 10 reps
Box jumps 5 box jumps (height to land softly going up and land softly going down)
For time:
Row 250
Run 400
Then 3 rounds of:
50 singles
15 Russian swings
10 z press
Then
Run 400
Row 250
5 rounds NOT for time of:
5 Ring In/Outs
10 Weighted Bench-Supported Hip Thrusts
