Friday September 2nd

A. Complete Four sets of:

Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps

*Set 1 = @ 65% of your 1-RM Split Jerk
*Set 2 = @ 70%
*Set 3 = @ 75%
*Set 4 = @ 80%

B. Three Rounds for Time:

100ft Single Dumbbell Overhead walking lunges (50/35) (switch arms as you like)

20 Alternating Dumbbell Snatches (50/35)
100ft Single Dumbbell Suitcase Carry (switch arms as you like)

HERD FIT

3RFT

50ft walking lunges

20 Ground to overhead with plate

50ft Single Dumbbell suitcase carry