WARM UP 3 rounds for quality of:
20 Push Press
20 Single Unders
20 Push Jerks
20 Single Unders
20 Split Jerks
20 Single Unders
1. Round - Wood Stick with Singe Under
2. Round - Empty Bar with Single Under
3. Round - 30/20kg Bar with Double Under
WEIGHTLIFTING STRENGTH 1 Rep Max of Complex:
1 Hang Power Clean +
1 Push Press +
1 Split Jerk
METCON (redo from 23.04.21)
For time:
30-20-10 reps of:
Row Calorie
Alt. Single DB Box Step-up, 22.5/15
-- then --
10-20-30 reps of:
Alternating Dumbbell Snatch, 22.5/15
Wall Ball, 20/14 lbs
COOL DOWN For quality:
Low Dragon Stretch, 2 mins
Shoulder Stretch, 2 mins