2 Rounds:

200m Run

10 Shoulder Rolls

5 Split Jerks (work on technique with pvc)


Every 3 Minutes for 15 Minutes:

21/18 Calorie Row

15 Toes to Bar

9 Shoulder to Overhead (185/125#)

*This was a very challenging workout to keep the 3 minute pace.  The shoulder to overhead should be heavy but unbroken for each set!  If the clock catches you, this workout becomes an amrap!

Scaling Options:

15 Toes to Bar à 15 Knees to Chest


Power Clean + 3 Split Jerk


*Work up to a heavy set for the day for this complex. Hit one top set and be done.  Work on footwork, speed under the bar for the jerk, and your positioning!

Skill Work