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:
1x Power Jerk + Jerk = 1 Rep
1-1-1-1-1 @ 70%
Back Squat
3-3-3 @70%
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:
8 min AMRAP:
24 Kettle bell swings 70/53
24 goblet squats 70/53
24 GHD sit ups
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