Friday Games Training
Front Squat + Split Jerk
* 3-second descent, pause for 2 seconds in the bottom, then stand and split jerk.
- 7 x 1
- Partner counts decent and pause
- New set every 2:00
- Progressive
3 Rounds
For Time:
500m Row
25 GHD Sit-Ups
20 Overhead Squats 135/95 lbs
10 Deficit Kipping Handstand Push-Ups (Hi Temp 45lbs)
3 Rounds
For Quality:
12/10 x Chin Ups
Rest :30
12 x Dumbbell Skull Crushers
Rest :30
12 x Standing Dumbbell Curl
Rest 2:00
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