Strength: Split Jerk – 25 minutes to work to a heavy double
Then, 21-15-9 for time of:
- Front Squat (115/75lb)
- Toes-to-bar
- 400m Run (after each round)
Beginners: lighter BB or Goblet squat, Knee-ups
Advanced: Sub out TTB to bar for bar MU or Ring MU – change count to 5 each round
Mobility: Couch stretch, slow pass through, roll out quads, IT bands and calves
