210815 "Saucey"


3-5min Lacrosse Ball Mobility (Ts pine/Erectors/ calves)

8 Min Quality AMRAP

5 Turkish Get Ups (Per Side)

28 Lateral Hops over plate

15 Tuck Jumps

40m Bear Crawl

20m Crab Walk

Skill Development:

Jerk Complex X10 Rounds (Building)

-Jerk Dip + Hold :03

-Jerk Dip +Stand (no pause)

- Jerk

* BUild to 85-87% of Jerk Max is optimal



14 Min AMRAP

7 Shoulder to Overhead 155/105

9 Box Jumps 24/20

11 Toes To bar