Wednesday February 19, 2020

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