1. Buy In
SPLIT Jerk 3×3 – Moderate, Heavy, Moderate.
No percentages here. Build to a “perfect heavy triple”, go for a big lift, then drop back down for another perfect set. Rest 2-3 minutes between sets.

2. Metcon
5 Rounds
12 Kettlebell Swings 53/35lbs
15/10 Calories on Bike
*Further Scaling: Run 200m instead of Bike.
This should be fast and steady moving. No big breaks during transitions. The bike pace will likely be your limiting factor.


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