Pause Split Jerks = Dip and pause for 2 seconds, then Drive and Split Jerk, pause in Split 2 seconds
2 reps EMOM for 5min – Rest 2min – 1 rep Split Jerk EMOM for 5min
* bar is on floor*
For Time:
50 Handstand Push-Ups MRX 2/4″ Rise or 10 Wall Walks
50cal Row or A Bike
50 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′
50 Box Jumps/Step-ups 24/20″ RX+ 30/24″ MRX 20/18″
50 Calorie Row or Assault Bike
50 Shoulder to Overhead 95/65 RX+ 115/75 MRX 75/55
Core Development & Shoulder Stretching
2 min Banded Shoulder Stretches of Choice
50 Hip Extensions for time MRX 30
2x10sec Back Bridge/Arch
2 min with favorite Shoulder stretches without bands
