15 minute warm-up
21 Minute EMOM every minute & a half instead of 1 minute, do:
A1) Rope climb – 1st minute and a half
A2) 8 Bench Press Reps (2-0-X-0) – 2nd minute and a half *Be explosive*
Men’s weights: 75lbs
Then: Rest of the class will be 15-20 minutes of jerk practice starting with bar, then progressing to heavier weight for 3 reps!