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Components

Jerk Balance

Split Jerk

Metcon

Settings

Workout

Wednesday - 08/25/21

Warm-up with CF Class

Weightlifting

A: Jerk Balance (4x3 @Light Weight*)

*Keep this UNDER 50%

B1: Split Jerk (Build to a Heavy 2 Reps)

Split Jerk

B2: Split Jerk (*0:03 pause in "DIP" 3x3@75% of today's best)

Split Jerk

GPP

Metcon (Time)

30 Push Jerks (95/65)|(65/45)
30 Box Jump Overs (24/20)
200m Run
20 Push Jerks (115/75)|(75/55)
20 Box Jump Overs
200m Run
10 Push Jerks (135/95)|(95/65)
10 Box Jump Overs
200m Run

RX+
Push Jerks
30 (115/75)
20 (135/95)
10 (165/115)

Accessories

Metcon (No Measure)

3 ROUNDS FOR QUALITY
12 Kneeling Banded Scaption
8 Kneeling Banded ATYT
0:20 Handstand Hold

-Resting as needed-

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, August 25, 2021

Male Clients

Rashad
Whyce

4:45 PM Armed Comp/OLY Cl...

4 x 3 @ 95 lbs

Female Clients