THE MOBILITY
THE WARM-UP
:60 Machine
PVC Split Jerk
:60 Machine
BB Split Jerk
THEN
6:00 to build Jerk from Rig with :30 test rounds on rowers
THE STRENGTH
Loops - 3:00, 3:15, 3:30, 3:45, 4:00, 4:15
Jerks from the Rig
:30 Max Watts/Meter Row
*Scores will be weight for the jerk and max wattage/meters
THE MET-CON
As Many STOH As Possible for 10:00
@ 0:00 and 5:00 Row
And every time you break from STOH you have to complete Ab Mat Sit-Up (AMSU)
THE FINISHER
Peak 8
Then
Earthquake Bar Press
Suitcase Carry
