Wednesday- July 18th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:


*5-way Shoulder Stretch


Strict Press in Split Jerk Position – 3 x 3

Jerk Balance – 3x3

Split Jerk – Build to Heavy Single

B. “Nine Lives”

AMRAP 9:00

6 Strict Pull-Ups

9 Front Squats (115/75)

B. Buy-out

Waiter Carry + Suitcase carry x 100m (Hold a heavy kettlebell down in the suitcase position and a ligher kettlebell above your head in the waiter position; walk 50m and then switch)


Foam Roll or Tennis ball to LATS

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