Strong dude (Steve)
BBG (off)
A) Power Jerk (AKA Push Jerk)
5-5-5-3-3-3
B) Strict Pull-ups
3 x N
Strength/WL
A) Power Jerk (AKA Push Jerk)
5-5-5-3-3-3
B) Strict Pull-ups
3 x N
Conditioning
3 rounds AMReAP of:
Wall Ball Shots, 20#/14#
Box Jumps, 24"/18"
Burpees
Each movement is 30 seconds of work followed by 30 seconds of rest (and then rotating to the next movement). If necessary, athletes can start with different movements (i.e., not everyone needs to start with wall ball shots).
Finale
A) GH Plank, 3 x 30 sec (weight these if possible)
B) Between sets, mob your hamstrings for 2:00/leg (bar mash, rolling, etc.)
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