1/11 @ 6pm

Jerk
4-4-4-4 (At least one of the jerks in each set must be a split)

3 Rounds
Row 1 Minute
Burpees 1 Minute
Knees to Elbows 1 Minute
Rest 1 Minute
Post loads and total reps+calories to comments.
Complete the exercises in any order. Don’t tear your hands, you need them tomorrow.

Jerk: 85-85-105-105

These were super heavy today at 105 which is weird since my max is around 130…I think my shoulders are tired from the HSPUs yesterday.

Metcon: 119RX

12/21 @ 5:30 – Patriot

Behind the Neck Jerk
1-1-1-1

Jerk (2x Push + 1x Split)
3-3-3

5 Rounds
5 Front Squat (185/125)
5 Muscle-ups/Hardest Possible Pull-up and Dip Variation

Behind the Neck Jerk

85-105-105-115

Jerk

105-115-115-105

Metcon:

13:14 w/115# FS & 10 pullups/10 ring dips (red band) per round

12/7 @ 6pm

Split Jerk
2-2-2-2-2

3 Rounds
500m Row
Rest as needed.

SJ
115-115-105-105-105

Row

1- 2:01

2- 2:06

3- 2:10

11/23 @ 6pm

Split Jerk
3-3-3-3-3

5 Rounds
5 Squat Cleans (135/95)
10 Push-ups

SJ
85-85-105-105-115

4/6 @ 6pm

Jerk (Split or Push)
1-1-1-1-1-1-1

3 Rounds
20 KB Swings (70/53)
20 KB Lunges (10 Each Leg)
Hold the KB however you like for the lunges.

Split Jerk
75-95-95-105-105-110 (PR)-105

Metcon:
7:00 (35lb. KB)

11/3 @ 7pm

Split Jerk
2-2-2
60% of your 1RM. Work on speed/power and the position of your split.

AMRAP in 15 min:
5 HSPU
10 Pullups
15 Kettlebell Swing (1.5/1pood)

Split Jerk: 55lbs.

Metcon: 7 + 23