Mains
EMOM
Add 5kg-10kg per minute until MAX
1 x Split Jerk
In groups of 3
5 Rounds
2 double up rope climbs
1.1.1 split jerk @ 85% of above (“cluster” 10 seconds between lifts)
RookieFit
5 Rounds
Min 1 – 12 Goblet squat
Min 2 – 12 Kettlebell swings
Min 3 – 10 push press
Min 4 – 30 seconds flutter kicks
