Workout of the day

Jerks (week 4 / 6)

9 Sets: EMOM

Sets: 1 - 3: 3 Push-jerks @ 70%
Sets: 4 - 5: 2 Push-jerks @ 75%
Sets: 6 - 9: 1 Push-Jerk or 1 Split jerk @ 80%

* If you don't have a 1 RM, start with a light / mod weight & build
through each set to finish AHAFA

‍

6-Rounds for time:

36 DU's / 54 SU's
12 / 9 Calorie row
9 T2B
6 Box Jumps 20"/24"

* 14 min Cap

3-4 Sets:

5 Wide-grip pull-ups or wide grip ring-rows
8 Bent-over flys
11 Hammer curls