The 3 Amigo’s at the Fly

JM 5:00
Swings 1A 10 R/L x 3

Workout: Jerk/C&J Ladder
Jerk 24-28-32 x 5 R/L
C&J 24-28-32 x 5 R/L
Jerk 24-28-32 x 5 R/L
C&J 24-28-32 x 5 R/L
Jerk 24-28-32 x 5 R/L
C&J 24-28-32 x 5 R/L
Short Break
For Time
Jerk - 24kg x 5:00 (:30 R/L) 59 Reps
Jerk - 28kg x 4:00 (1:00 R/L) 47 Reps
Danny = 286 Reps (180 Weight Ladder: 106 for time)
Shamus = 337 Reps (180 Weight Ladder: 157 for time)


Jo did some practice reps with the Jerk, using her 8 & 12kg.


8kg x 5 R/L x 3
12kg x 5 R/L x 3 = 60 Reps (20 reps were LCCJ)