Back to All Events

Friday 12/01/2017


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

Grab a bar and your workout spot. 

10 shoulder kips on rig

10 Romanian DL

10 Front squats

10 Strict presses

10 OH lunges

5 min working on Split Jerk foot placement, no bar then with bar. 

Workout warmup:

10 min EMOM

1 P clean+2 split jerks, stay light and work on technique but work up to workout weight.



Split Jerks 95/65, RX+ 115/75 RX++135/95

5X Lateral bar jumps (50-45-40-35...5)


Bench Press, warm up to 75% then:

6x3 at 85% ish


Max set of RMU's in 5 min, rest 5 min and repeat. 

Earlier Event: November 30
Thursday 11/30/2017
Later Event: December 2
Saturday 12/2/2017