9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

October 1, 2014

September 30, 2014

Warm Up: 2x Hip Mobility Drill, CrossOver Symmetry,

GPX Barbell


1) Split Jerk Technique

a- 4 minutes work up to manageable weight

b- 6 minute EMOM: 3 Split Jerk


2) 12 minutes to complete 3rds

15 Shoulder to Overhead

10 Strict Pull Ups

50 Double Under

*with remaining time complete as many reps as possible of Burpee Over Bar

yes, we are doing burpees again…get over it

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