COMPETITORS

1. Front Squat to Split Jerk Complex 7x1

Start around 85% of your Clean & Jerk Max. Work up if it’s smooth.

2. Complete every 2 minutes until failure:

7 GHD Sit-ups

10 Deadlifts, 225/155#

15 Wallballs, 30/20#

10 Round Cap (20 Minutes)

RX

1. Front Squat to Push Jerk Complex 7x1

Start around 85% of your Clean & Jerk Max. Work up if it’s smooth

2. Complete every 2 minutes until failure:

14 Sit-ups

10 Deadlifts, 185/125#

15 Wallballs, 20/14#

10 Round Cap (20 Minutes)

1. Front Squat to Push Jerk Complex 7x1

2. Complete every 2 minutes until failure:

14 Sit-ups

10 Deadlifts

15 Wallballs

10 Round Cap (20 Minutes)