Wednesday, November 14, 2018

Warm-up:
  • 3×5 Strict Press
  • 3×5 Upright Row
  • 3×8 Barbell Curl
  • 3×5 Hang Muscle Snatch
  • Ramp-up
 
Skill/Strength:
Jerk
5×2 @ 95%
 
 
MetCon:
for reps/cal.
RX
2 rounds
  • 3 min max cal Bike/Row
  • 2 min max rep Wall Ball 20/14
  • 1 min max rep Merican KB Swing 53/35
  • 1 min Rest

Fitness/Recovery
3 rounds for time
  • 20 sec Hollow Hold
  • 20 sec Superman Hold
followed by
3 rounds
  • 15 Sit-up
  • 15 Arch-up

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