Push You Jerk

Endurance:  1 mile run

Warm Up:  2 rounds

• 20 Wall Balls
• 80 Jump Ropes – working double unders

Strength & Stamina:  5 rounds

• Working Jerk 3 RM
• 3x Jerk RM
• 10 Pull Ups dead hang
• 15 OH Squats

Working Capacity: 

• 50 Thrusters
• 50 Push ups
• 400m run
• 100 situps
• 100 squats
• 400m run

Kettle Bell Conditioning

Endurance:  1 mile run

Warm Up:  Dynamic – Synovial

WOD:  30sec on/10 sec off – 6 reps

• Russian Swing – 400m run
• American Swing – 400m run
• Romanian Dead Lift – 400m run
• Lunge (r/l) – 400m run
• Burpee Clean – 400m run
• Goblet Squats – 400m run

Core & Durability:  3 rounds

• 10 Thruster situps
• 10 Wall Squats
• 10 OH Wall Squats