Monday, November 24th, 2025
Weightlifting
Split Jerk
Every 90 seconds x 6 Sets
2 Split Jerks @ 75%+
Starting at 75% and building to roughly 85%
Conditioning
“Melts in Your Hands”
For Time:
21-18-15-12-9-6-3
Dual Dumbbell Push Press
*200m Run to Finish Each Round
Dumbbells: 50/35lb, 22.5/15kg
Optional Accessories
Rotational Work + Horizontal Pulling
For Quality
3 Sets:
10/10 Split Stance Rotational Medball Throw
20 Renegade Rows
10-15 Barbell Reverse Curls
