Thursday

April 19, 2017 Kendra

Group Warm Up:
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 + 1 Jerk = 1 Rep; Find 1 RM
then complete the following:
1x @ 95%
1x @ 90%

Back Squat
3-3-3-3
then complete the following:
3x @ 95%
3x @ 90%

Accessorie: (To be completed after metcon or if time allows before)
Weighted Lunges
5-5-5 (per leg)

Metcon:
100 Double Unders
80 Mtn Climbers (each leg)
60 Goblet Squats 53/35
40 Push Ups
30 KB Swings 53/35
20 Pull Ups
10 HSPU
3 Rope Climbs