Thursday, 11 September 2025 - Patriot Day

Strength: Split Jerk

Split Jerk w/pause in Dip & Catch (4x2 @ 50-60% or 1RM Jerk)

Post-strength: Tall Split Jerk Drill (3 sets of 3 reps)

- Focus: Emphasize footwork precision and upright torso

Conditioning:

AMRAP 20:01 -

Teams of 2:

Max Calorie Echo 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. We also remember and honor US Ambassador J. Christopher Stevens, Sean Smith, Tyrone Woods, and Glen Doherty, who were killed on 9/11/2012 in the attacks in Benghazi, Libya.