Monday 4.1.19


Max Jerk 5 – 3 – 1 – 1 – 1…

*Athlete’s choice on whether you do push jerk or split jerk. If you have never max jerked before, split jerk is suggested.”


16 min AMRAP

20 Wallballs 20/14

15 Air Squats

20 DB Snatch 50/35 (these do not have to be alternating- break them up as desired)

5 Burpee Pull-ups (these can be jumped into)


3-5 min easy cardio

Ankle Dorsiflexion using a KB on the knee (or without weight)

Calf/Achilles Smash with the handle of the KB