rx

For time:

15-12-9-6-3

Back squats (125/185 lb)

5-4-3-2-1

Rope climbs (15/15 ft)–

intermediate

For time:

15-12-9-6-3

Back squats (95/135 lb)

2-2-1-1-1

Rope climbs (15/15 ft)

beginner

For time:

15-12-9-6-3

Back squats (45/65 lb)

5-4-3-2-1

Supine pull-to-stands

Use racks for the back squats if you are able.

• 10-13 minutes generally intended stimulus

General Warmup

• Tabata

• Plank complex + side + crab

• Kosack + Horse

• KB complex

• Rig - shoulder activation / ring row holds / static pu hold

• Duck Walk

🟩 Jerk Primer

Workout Definition

3 Sets

4 Jerk Balances @ 35% of Split Jerk 1RM

Intention: Foot speed and stability under the bar.

Cues: Step the front foot out, punch the back knee down.

📌 Rx for Age Groups

Split Jerk for Load

-work up to a heavy 1 rep

Bench Press 1x3

Workout Definition

Bench Press for load:

#1: 3 reps

• Build up to a heavy 3 rep set