Wednesday April 3, 2019

Warm-up:
  • 3×5 Strict Press
  • 3×5 Upright Row
  • 3×8 DB OH Extension
  • 3×5 Hang Muscle Snatch

 

Skill/Strength:
Jerk – reps of 5, 5, 3, 2, 2, 1, 1, 1

 

 

MetCon:
12 min. AMRAP
 
  • 5 Power Clean 135/93
  • 10 Deadlift 135/93
  • 15 Slam Ball 30/20
  • 20 Laying Leg Lift – no touch
  • 25 DU or 75 SU
  • 175 m. Run

 

Powerlifting:

  • 8 min. Bike/Row
  • 12 min. Farmer Carry
  • 12 min. Sled Pull
  • Metcon

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