A) 4,3,2,4,3,2 Push Jerk @21X1
rest 90sec-2:00 between sets
Ensure you are not rebounding at the bottom
Focus on Legs strongly pushing against the
As reps decrease weight should increase.
Weights for 2nd wave must be heavier than the
first wave.

B) 2 rounds
3min AMRAP
6 Heavy KBS
5 Air Squats
4 Burpees over KB
rest 90sec
3min AMRAP
600m run (Taco Truck)
Amrap DB Snatches
rest 90sec

C) Core
8min EMOM
min 1: 30sec weighted russian twists
min 2: 40sec weighted sit ups

D) Armor
Row Intervals rest 1:1