Strength:

Split Jerk

4-4-4-4-4 @ 60% 1RM Jerk*

 

For Quality

*After each set, perform 10 Kipping Pull-ups

 

 

Conditioning:

Complete as many rounds as possible in 15 minutes of:

Run 200m

10 Kettlebell Swings (70/53)

10 Ring Dips

 

For Score

 

 

Flexibility:

10 Sit-up to Pike

Hold Pike sit – 2:00

10 Sit-up to Straddle

Hold Straddle – 2:00

 

 

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