9/11/2025

Split Jerk

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Skill Focus (Split Jerk):
- Split Jerk w/ Pause in Dip & Catch (4x2 @ 50-60%)
- Tall Split Jerk Drill (3 sets of 3 reps)
- Focus: Emphasize footwork precision and upright torso

9/11

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
20:01 AMRAP
Teams of 2
Max Calorie Air Bike (shared)
Every 3:00 (including 0:00)
11 Synchro Burpees

This workout was written in tribute to all who lost their lives on 9/11/2001 in the terrorist attacks on New York City.

Independence
20:01 AMRAP
Teams of 2
Max Calorie Air Bike
Every 3:00 (including 0:00)
9 Synchro Burpees

Liberty
20:01 AMRAP
Teams of 2
Max Calorie Air Bike
Every 3:00 (including 0:00)
9 Synchro Up Downs

• Target number of Calories: 250/200+ Calories

• Minimum number of Calories before scaling: No minimum, just move!