Monday
Warm Up:
Group Warm Up – 5 Minutes
then complete the following:
W/ Empty bar or PVC pipe
3 Rounds of the following
3 Shoulder Press
3 Push Press
3 Push Jerk
3 Front Squat
Strength:
5x Push Press + 1x Push Jerk @ RM
then complete the following:
5x Push Press + 1x Push Jerk @ 95%
5x Push Press + 1x Push Jerk @ 90%
Back Squat 5-5-5 (5x RM Max)
then complete the following:
5x @ 95%
5x @ 90@
Accessories: (To be completed after class or if there is time prior to metcon)
Weighted Lunge – 5-5-5
Back Squat Jump – 5-5-5 (20% of back squat max)
Metcon:
21-15-9
Cal Row
Cleans 135/95
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