Every 2 minutes, for 12 minutes, complete:
Jerk Dip
+ Power Jerk
+ Jerk with a pause
@ 70-75%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
1RM Deadlift!
In 15 minutes or less, build to today’s heavy deadlift single.
Only go as heavy as proper mechanics will allow.
Every 5 minutes, for 25 minutes (5 sets), complete:
Run 400 Meters
Burpee Box Jump Overs x 10 reps
Kettle Bell Swings x 30 reps
24″/20″; 32/24 kg
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed