Tuesday

Warm Up:
Group Warm Up – 5-10 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 Pause Jerk @ Max (Build to a max of the complex – 3-4 sets)
then complete the following based off the max above:
5x Push Press + 1x Pause Jerk @ 95%
5x Push Press + 1x Pause Jerk @ 90%

Back Squat
8-6-5-5 (5RM)
then complete the following
5x @ 95%
5x @ 90%

Accessories: (To be completed after metcon or if time allows before)
Weighted Lunge (per leg)- 3-3-3-3-3 (Heavy)
Back Squat Jump – 5-5-5 @ (20% of back squat)

Metcon:
9 min AMRAP
30 Double Unders
10 HSPU
20 GHD Situps