Open & Fitness
“Rear End”
AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (185/135)

Alpha #: 225/155#

Accessory
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.

Alpha

4 Rounds:
In a 3:00 Window - Run 400m
In a 2:00 Window - Run 200m

5 Sets of 3 Repetitions : Jerk Drive
Sets #1+2 - 70% of 1RM Split Jerk
Set #3 - 75% of 1RM
Set #4 - 80% of 1RM
Set #5 - 85% of 1RM

3 Sets:
1 Pausing Split Jerk
1 Split Jerk
*70% across for all three sets.

Followed by, 5 Sets of 1 Split Jerk:
Set #1 - 75%
Set #2 - 80%
Sets #3+4+5 - 85%
All repetitions are taken from the rack. Rest as needed between sets.

Accumulate 1:30 in an L-Sit
The further we extend our toes from the body, the more challenging this movement becomes.
From most difficult:
1) Locked out elbows, locked out knees, toes pointed.
2) Locked out elbows, bent knees by ~45%.
3) Locked out elbows, bent knees by ~90% (tuck).