(With Equipment) Part 1: Push Press 5×5 Part 2: 21-15-9 Push Jerk (115/80) Hollow Rocks 400m Run/500m Row after each set. (Without Equipment) Part 2: 21-15-9 Odd Object Push Jerk Hollow Rocks 2 Minute Run, Jump Rope, J Jacks
“Carse” (With Equipment) 21, 18, 15, 12, 9, 6, 3 Squat Cleans (95/65) Double Unders (3x count singles) Deadlift (185/65) Box Jump (24/20) (Without Equipment) 21, 18, 15, 12, 9, 6, 3 Odd Object Cleans Double Unders (3x Count singles) or Jumping Jacks Odd Object Read More …
“Jack” (With Equipment) 10x Push Press (115/80) 10x KBS (53/35) 10x Box Jump (24/20) (Without Equipment) 10x Odd Object Push Press 10x Odd Object Swing 10x Jump Over Odd Object