JSACF - Thursday

Thursday: I-S-C

Intensity



Partners

20 KB Goblet Squats 55/35# (holding handle, bell up side down, can’t touch the body)

20 KB Swings 55/35#


*One person works at a time, switch as much as you want. But KB can never touch the ground for the 7mins.

7min AMRAP




3min Trans



Strength

Split Jerk

1-1-1-1-1-1-1



3min Trans


Conditioning 15mins

“Hang Man"

Muscle-ups

5-4-3-2-1

Thrusters 115/85#

15-12-9-6-3

Double Unders

45-36-27-18-9