A) 5min AMRAP:
15 Ball Slams, 20#
15 Air Squats
B) 3 Rounds with an empty bar:
4 Strict Press
4 Lunges, with the bar in the front rack position
2 Split Jerks
Every Minute on the Minute for 18 minutes perform:
1 Split Jerk
Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar. Compare to 10/20.
Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority over load.
7 Minute AMRAP:
7 Shoulder to Overhead, 95#/65#
7 Calorie Assault Bike
Shoulder to Overhead: athletes should complete all 7 repetitions unbroken, scale load as needed.
Bike: athletes should sprint bike station and complete it under 1 Minute.
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