Wednesday 09.16.15

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HEALTH

A. 20 Minutes: Work up to a HEAVY (NOT MAX)

Hang Power Clean + Push Press or Jerk Variation x 2

Practice jerks with bar if lack skill (~5 reps)

 

B. AMRAP “Aerobic” Intervals x 4:

4 Minutes of Work : 2 Minutes of Active Rest (jump rope, slow steps, row, airdyne, walking for only more deconditioned clients)

  • 5 Pull Ups (mostly unbroken)
  • 5 Burpee Box Jumps
  • 10 Sit Ups
  • 10 Wall Ball (mostly unbroken)

 

FITNESS

A1. 5 Minute EMOM:

3 Power Cleans + 3 Push Jerks

A2. 5 Minute EMOM:

2 Cleans + 1 Push Jerk + 1 Split Jerk

A3. 5 Minute EMOM:

1 Clean & Jerk

 

B. For Time: (20 Minute Cap)

60 Burpees

63 KB Swings 1.5/1 pood

36 Pull Ups

40 Burpees

42 KB Swings 1.5/1 pood

24 Pull Ups

20 Burpees

21 KB Swings 1.5/1 pood

12 Pull Ups

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