A. Every minute on the minute for 4-minutes:
Tall Jerks x 3 reps
*Keep these light and work on speed/footwork.
Every 2-minutes for 16-minutes:
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
*Hold receiving position in all sets for 1 full second.
B. Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 15 Kettlebell Swings (53/35 lbs)
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar
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