jerk.jpg

 

Jerk:

1. A quick, sharp, sudden movement.

2. A contemptibly obnoxious person.

Run:

1. Move at a speed faster then a walk, never having both feet on the ground at the same time.

2. Move about in a hurried and hectic way. So today, make some sharp and sudden movements, while being contemptible followed by moving about in a hectic way.

WORKOUT

3 Rounds for time of: 21-15-9

Push Jerk

400 meter run after each round

Weights per round:

Round of 21: 135lbs/95lbs

Round of 15: 165lbs/115lbs

Round of 9: 195lbs/135lbs

 

ACCESSORY WORK

3 Rounds, NOT for time:

10/10 3 Point Dumbbell Row (use a 0:03 lower phase)

15 Hollow rocks

20 V-ups or abmat sit-ups