"JERRY"

PVC

  • 0:30 PVC Pass Throughs
  • 0:30 PVC Around The World (0:15 change directions)
  • 0:30 Standing PVC Lat Stretch (0:15 switch top hand)

 

  • 5 Pausing Overhead Squats (0:03 pause in the bottom)
  • 5 Overhead Squats

PART 1: SNATCH COMPLEX
On the Minute x 8 Sets:

  • 1 Snatch + 1 Overhead Squat

    *Score = Heaviest Load

 

PART 2: "JERRY"
For Time [30 Minute Time Cap]:

  • 1 Mile Run
  • 2,000 Meter Row
  • 1 Mile Run

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Calf Stretch Against Wall (each side)

    • 1:00 Couch Stretch (each side)

       

AFTER CLASS

15-12-9-6-3:

  • Strict Ring Dips
  • GHD Sit-ups
  • Wall Walks (1/3 Reps)*
  • GHD Sit-ups

(Wall Walks Go: 5-4-3-2-1)