Sunday August 2, 2026
WEIGHTLIFTING: SPLIT JERK
Every 2:00 x 5 Sets
3 Split Jerks @ 70-75% of 1RM Split Jerk
Each rep includes a mandatory 1-second pause in the catch before recovering.
CONDITIONING
“First Drops”
15:00 AMRAP
5 Shuttle Runs (25/25ft)
5 Strict Handstand Push-Ups
15 AbMat Sit-Ups
25/25ft Single Arm Kettlebell Overhead Carry
Score = Rounds + Reps
Kettlebell: 1 x 53/35lb, 24/16kg
OPTIONAL ACCESSORIES
For Quality:
5 Sets:
:20 Paloff Hold from Lunge Hold/Side
5/5 Kneeling Wall Rotations
