Compete/Train

PART 1: PUSH JERKS
5 sets of 3 Push Jerks

*Score = Heaviest Load

PART 2:
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead 135/185 M95/140
16 Box Jump Overs 24/30
*Score = Time it takes to complete the workout

 

Sweat

PART 1: PUSH JERKS
5 sets of 3 Push Jerks

*Score = Heaviest Load

PART 2:
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead 95/135 M75/105
16 Box Jump Overs 20/24
*Score = Time it takes to complete the workout

 

AFTER PARTY
On the 3:00 x 4 Sets:
500/450 Meter Ski Erg
Max Distance Dumbbell Farmer’s Carry

Dumbbells: 50/70

 

AT HOME:
PART 1: DOUBLE DUMBBELL PUSH JERKS
5 Sets of 3 Double Dumbbell Push Jerks

Score = Heaviest Load

PART 2: “SQUARE UP”
4 Rounds For Time:
400 Meter Run
8 Double Dumbbell Shoulder to Overhead
16 Squat Jump Over Dumbbell