Strength:

Barbell: Split Jerk 4×5

DB’s or KB: Single Arm Split Jerk 4×5 (Each Arm) *Demo video on FB*

Workout: 9 Minute AMRAP (As Many Rounds As Possible)

30 Double Unders

10 Alternating DB snatches

3 minute rest then,

7 Minute AMRAP (As Many Rounds As Possible)

20 Double Unders

10 Lateral Burpees over DB

2 Minute rest then,

5 Minute AMRAP (As Many Rounds As Possible)

10 Double Unders

10 Wallballs or 10 Air Squats