Split jerk skill

Advanced : Find your 3 rm Split jerk (lift bar from the floor)

Rookies: lift light or moderate weight 3-5 rep per set (use rack)

Intervals:

3 rounds

3 minute amrap (2 minutes rest between sets)

• 30/20 cal Echo/assault bike 
• 10 Kipping handstand push up
• Rest of the time box jumps (75/60 cm)

scale:  ergo bike, hspu–>heavy DB push press