STRENGTH
EVERY 1:00 FOR 8 SETS 3 TNG Clean & Jerks* *Keep loading moderate-heavy and focus on barbell cycling. METCON
5 ROUNDS FOR TIME 7 Hang Power Cleans (135/95) 7 Burpee Box Jump Overs (24/20) 7 Wall Ball (20/14) -12:00 Time Cap-
OPTIONAL FINISHER 2-3 SETS 25 Hollow Rocks 10/10 Hip Raises (from side plank) 15 Arm Haulers
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