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:
1x Power Jerk + 1x Jerk = 1 Rep
2-2-2-2-2 @ 70%
Back Squat 3-3-3 @ 70%
Accessories: (To be completed after metcon or if time allows before)
Weighted Lunge (per leg)- 5-5-5 (Heavy)
Back Squat Jump – 3-3-3 @ (20% of back squat)
Metcon:
5 rounds:
Min 1: ME front rack KB/dumbell squats 53/35
Min 2: ME broad jumps
Min 3: ME KB/DB push press 53/35
Min 4: ME V-ups
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