Jerk: 1RM. Rest 2:00
- Build to a 1RM over the course of 8-10 sets from a rack.
- Any style permitted (Push, Split or Squat)
- Beginner: 10 x 3 focusing on technique. Rest 90s
Every 5:00 x 4 Sets:
400 Meter Run
12 Shoulder to Overhead (60/42.5kg)
12 Kipping Pull-ups
- Score = Total work time (add 4 rounds together)
- Rx+: 15 Reps each and C2B Pull-ups
- Alternate Scaling 400m Run = Stairs, 400m Row or Ski, 16-24 Bike Cals
3 Rounds of:
15 KB JM Presses
12 KB Hammer Curls
30 Landmine Rotations (total)
– No rest between movements, but rest 60s after all 3.
Make a note of your achievements in 'Open Gym'