Tuesday, December 27

December 27, 2016

 

Max Effort - Distance Row-4min (Distance)

4 mins for distance

 

Split Jerk (3 EMOTM x 5 min)

-Work off the rack
-Warm-up and use 75-80 1 RM Push/Split Jerk

*12 mins TC to finish your work

 

Back Squat (3 x 3)

Empty bar - 10 reps
5 reps @55%
5 reps @65%
Then
3 reps @70%
3 reps @80%
3+ reps @90%

 

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP

5 Pull-ups

10 HR-Pushups

15  Air Squats

10 Power Snatches (95/63)

Rx+ C2B, HSPU, Jumping Squats (feet have to clear ground, but don't jump high), (115/83)

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