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 Hang Power Clean 3-3-3,
Push Press 3-3-3,
Split Jerk 3-3-3, First Week Try to get more weight every week
(3x 3+3+3)
METCON
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
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