Nine Lives

Split Jerk

·      Build to a Heavy Single for the Day (from the rack)

·      Every min on the min for the first 5 rounds then switching to every 2min for the last 5 rounds.
 

Set #1 – 3 Reps @ 40% of 1RM Split Jerk

Set #2 – 3 Reps @ 45% of 1RM Split Jerk

Set #3 – 2 Reps @ 50% of 1RM Split Jerk

Set #4 – 2 Reps @ 55% of 1RM Split Jerk

Set #5 – 1 Rep @ 60% of 1RM Split Jerk

SHIFT TO EVERY 2MIN: Set 6-10

Set #6 – 1 Rep @ 65% of 1RM Split Jerk

·      Take up to an additional (5) singles to build to our heavy for the day.

“Nine Lives”
AMRAP 9
6 Strict Pull-Ups
9 Front Squats (135/95)

L2 3 Strict Pull-Ups 9 Front Squats (115/75)

L1 6 Ring Rows/Bar Rows (NO BANDS) 9 Front Squats (95/65)

BODY ARMOR
2 Sets, Not for Time:
14 Kneeling Single Arm Presses (7 each side)
21 Glute Bridges 

Zachary Hamilton