Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
3 Sets of:
5 Press
5 Press in Push Jerk Receiving Position
5 Front Squat
5 Thrusters
5 Drop to Split
0-15 Min RT
Push Jerk (3-3-3-3-3)
15-30 Min RT
2 Push Jerk +
1 Split Jerk
Work up to a heavy complex.
Metcon (AMRAP – Rounds)
E90SecOM x 10:
5 Clusters @ 75/55
2 Bar Muscle Ups
5 Lateral Burpee Over Bar
30-55 Min RT
You complete all of the work within 90 Sec.
Variation 1:
@ 65/45
6 Pull Ups
4 Burpee
Variation 2:
@ 45/35
8 Ring Row
4 Burpee