A.  Jerk: 6 x 3 @75% of 7/27, every :90 seconds

– Or use a moderate weight

– Reset one each rep

B.  Four Rounds for Time:

500 meter Row

15 Toes to Bar

30 Kettlebell Swings (53/35)

Rest 2:00 minutes

L3:(45/25)

L2:(Knee Lifts)(45/25)

L1:(400m Row) (Abmat Sit-ups) (35/25 Russian Swings)

24:00 minute cap including rest

C.  Accessory Work: Banded Hammer Curls: 3 x 15-20. Rest :60 seconds

Hammer Curl Demo

D. Sign up for Dr. Kristin’s Sports Chiropractic care at the gym! HERE