Friday, December 12, 2025
Weightlifting
Front Squat + Split Jerk Complex
Every 2:00 x 5 Sets
Front Squat + Split Jerk
Set 1: 5+1 @ 65%
Set 2: 5+1 @ 70%
Set 3: 4+1 @ 75%
Set 4: 3+1 @ 80%
Set 5: 2+1 @ 80% +
% of Split Jerk
Gymnastics Density Conditioning
“Valar Morghulis”
For Time:
Every 3:00 x 4 Sets
5/5 Single Dumbbell Hang Clean and Jerk
5 Lateral Burpees over Dumbbells
10 Dual Dumbbell Thrusters
5 Lateral Burpees over Dumbbells
Dumbbell(s): 50/35lb, 22.5/15kg
*Clean and Jerk with Single Dumbbell
*Thrusters with Dual Dumbbell
Score = Average Time / Set
