2 Rounds
Squat holds with a plate 45 sec.
35 Air squats
A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk with a Pause x 1 rep
(dip and pause for one full second, then jerk – then hold for 2 seconds in the receiving position before recovering your feet)
Work with a load that allows you to maintain perfect mechanics for all ten sets.
B.
“Tommy V”
For time:
21 Thrusters (115/75 lbs)
12 Rope Climbs (15′)
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
C.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
