Training for Wednesday, January 3rd


Warm Up
Group Circle
3 Rounds
6 Alternating Split Jerks 45/35
6 KB Swings
1 Rope Pull to Standing
*Rounds 1 and 2 Russian Swings
*Round 3 American Swings and a full rope climb if able

Max Test
22:00 to find a 1 Rep Max Jerk
*Athletes may use a Split, Power, or Squat Jerk
*From the Rack

Workout of the Day

For Time (10:00 Cap)
21 KB Swings 53/35 (Comp 70/53)
3 Rope Climbs
15 KB Swings
2 Rope Climbs
9 KB Swings
1 Rope Climb

Cool Down
Forearm Self-Massage and Stretches
1:00 Shoulder + Trap Smash with Lacrosse Ball each side