Monday, 9/20

Warm Up

3 Rounds

6 Squat to Bootstrappers

12 Rev Hand Spider Lunges

6 Dolphin Push Ups

12 Alt Samson Lunges

Jerk Skill (12 Min)

3×3 Press from Split (bar/light)

3×3 Jerk Drop (light)

Every 2 Minutes for 12 Minutes (6 Rounds)

1 Jerk (last 3 sets @70-75% 1RM)

Met Con

Prep (4 Min)

2×6 Kip Swings+:30 Jump Rope

1×6 Knees to Chest+:30 Jump Rope

1×3-5 Toes to Bar

Work

5 Rounds for Time (9 Min Cap)

12 Toes to Bar

30 Double Unders