STRENGTH
8 min EMOM Squat Clean + Front Squat + Jerk
@85% of Clean n Jerk METCON
AMRAP 7 Minutes 7 Deadlifts 245/165lbs Bike 12/7 Calories or Row 15/12
Rest 5 min
For Time: 10-9-8-7-6-5-4-3-2-1 Strict Pull Ups *Complete 50 Double Unders or Singles before each Even round and 400m run before each Odd round
Ex.50 DU 10 Strict Pull Ups
400 m Run 9 Strict Pull Ups
50 DU 8 Strict Pull Ups
400m Run 7 Strict Pull Ups.....
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8