Sunday, September 28th, 2025
Weightlifting
Split Jerk
Every 90 seconds x 8 Sets
2 Split Jerks @ 70%+
*Pause in the catch for 1 second on each rep
Strength
“Life Changes”
16:00 EMOM
minute 1: 4-6 Sandbag Cleans
minute 2: 4-6 Wall Facing Handstand Push-Ups
minute 3: 50ft (15m) Dual Dumbbell Farmers Lunge
minute 4: Rest
Dumbbells: 2 x 50/35lb, 22.5/15kg
Sandbag: 150/100lb, 70/48kg
*Alternative to Sandbag Cleans today will be Dual Kettlebell Dead-Stop Cleans at 70/53lb, 32/24kg
Optional Accessories
3 Sets: For Quality
15 GHD Weighted Hip Extensions
8/8 Single Arm Dumbbell Z-Press
15 Banded Face Pulls
