Katie and Jeff doing 1 arm bridge push-ups
A. Split Jerks
Beginners: Just work on the technical elements of the jerk for 20 minutes.
Intermediate: 2, 2, 2, 2
Advanced: Go to a 1RM, take 30 lbs off and do 2 reps x 2 sets. DON'T BE GREEDY. IF YOUR FORM IS LESS THAN STELLAR, DON'T GO UP IN WEIGHT! IF YOU PRESS OUT, THAT IS A FAIL.
B. 3 Rounds for Time
10 burpees
20 Box Jumps 20/24"
rest 5 min.
C. 3 Rounds for Time
15 push-ups
20 KB Swings 50/70 lbs
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