LIFT

Jerk 2 x 8 – Power or Split, your choice. Work up to a heavy double.

WORKOUT

Performance
10 Min Cap
10!
Pull Up
WallBall 20/14# to 10′
Deadlift 100/75kg

Fitness
10 Min Cap
10!
Body Row
WallBall 20/14# to 10/9′
Deadlift 75/50kg

BASICS