7 min to warm up and work up to heavy split jerk


5 attempts at 1 rm Split Jerk (10 min cap)


rest 5 min


10 min

Partner squat toss (use med ball or slam ball)(30/20)

  • Partners are 10’ apart
  • Athlete cleans ball from the ground and, using both hands, thrusts it 10’ to their partner.
  • Partner can catch the ball into the squat and thrust it back or let it drop and perform the same movement back.
  • If ball does not reach 10’, that is a no rep and the thrower must retrieve the ball and perform the movement again.
  • score total number of successful throws