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 @ RM
then complete the following:
1x @ 95%
1x @ 905
Back Squat
3-3-3 (Max)
the complete the following:
3x @ 95%
3x @ 90%
Accessories: (To be completed after the metcon or if there is time before)
Weighted Lunges 5-5-5
Metcon:
10 Min AMRAP
3 Power Snatch 95/65
25 Double Unders
6 Power Snatch
25 Double Unders
9 Power Snatch
**Add 3 Power Snatches each round until the time is up.
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