Friday, November 3 2023

Split Jerk Build Up E2MOM

2 – 2 – 2 – 1 – 1 – 1 – 1

3 Rounds For Time: (20min cap)
10 Left Arm Dumbbell Push-ups (Left hand on Dumbbell)
10 Right Arm Dumbbell Shoulder to Overhead
10 Left Arm Dumbbell Snatch
200m Run / Row or 0.5k Bike
10 Right Arm Dumbbell Push-ups (Right hand on Dumbbell)
10 Left Arm Dumbbell Shoulder to Overhead
10 Right Arm Dumbbell Snatch
200m Run / Row or 0.5k Bike


Dumbbells = 50/35 RX+65-70-75 / 45-50-55 MRX 35/20lbs

Core & Chest Development

30 Bar or Ring Dips
30 DB/KB Bench Press
30 GHD Sit-Ups
30 Band Pull Aparts Across Chest

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