Cl & Jk x3
BS x3

Min 1: 10 cal row
Min 2: 10 cal AD
Min 3: 30 jump ropes
Repeat same order for 9 min


Broad jump x4
Single Leg Squats x5
10 Heavy wall balls

3 sets:
1 min jump rope
14 KB SN (alternating)


Press x4
Bent Over BB row x6

Then, 200 m Suitcase carry

5 sets:
5 pullups
5 DB Push Press
rest 2 min then cash out
2 min Max Effort AD



Hey guys!  Another Olympic Weightlifting 6 week course starts tonight at 5:30!  If you want to get more comfortable with your lifts, hit some goals, or just want to spend more time with Jack–this is your chance!  Email or just show up!


SN pull (5 sec up/down) + SN x2
FS x3

4 sets with partner:
200m row
6 burpee jump over rower

*rest while partner works (2 min rest if no partner)