Fitness:
Strength:
A1. strict press + push press + push jerk (1+2+3)
x 4 sets
A2. 50 ft burpee broad jumps- try to make it in as few jumps as possible
x 4 sets
Wod:
3 rounds for time
20 cal row
15 Power Clean @ 95/65
10 burpees
5 Hang Power Clean @ 95/65
Performance:
Strength:
A. 12 minutes to find both:
Split jerk from rack- work up to tough single - keep perfect form
+
Max effort broad jump
Wod:
3 rounds for time
10 cal ab
15 Power Clean @ 135/95
10 burpees over bar
5 Hang Power Clean @ 135/95
ZONE
A. Tabata plank hold with weight on back
rest 2 minutes
B. Tabata jump rope
4 minute amrap
9 kb swing
7 goblet squat
5 KB SDLHP
2 minute rest
4 minute amrap
10 wall balls
8 sit ups
6 burpees
2 minute rest
4 minute amrap
50 jump rope
30 air squats
10 cal row
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