Friday, December 19, 2025
Weightlifting
Every 1:30 x 10 Sets
1RM Split Jerk
Starting @ 60-70% and building to a 1RM for the Day
Every 1:30 x 10 sets
Push Jerk + Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)
Upper Body Interference
“Higher Ground”
10:00 AMRAP
5 Shoulder to Overhead
10 American Kettlebell Swings
25* Double Unders
*Dubs increase by 5 reps each round
(25-30-35-40 …)
Score = Rounds + Reps
Barbell: 155/105lb, 70/48kg
Kettlebell: 53/35lb, 24/16kg
Optional Accessories
For Quality
4 Sets:
10-12 Barbell Z-Press
10-12 Ring Hamstring Curls
