5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
10 shoulder press front and back
5 Jumping Lunge
Warm up to your starting Jerk weight
On this workout, rest is limited and the time restraint takes away most peoples ability to think about the amount of weight they are lifting. If you feel good when you run out of time and want to continue on for a few heavy attempts off of the clock, go for it!
Start with 50% Jerk
Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute
If your 1 rep max is under 100# go up 5# total every minute
Compare to 1/24/21
upper back and trap stretches
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
1000 Meter Row
30 GHD Sit Ups
30 Back extensions
808 4th Ave N