4 working sets:
8-10 Split Jerks
10 DB Lateral Raises on each arm https://www.youtube.com/watch?v=ER5GRjqdP1o
50 Double unders
*Try and grab something sturdy and then bring a light DB from your side to 90 degrees for 10-12 reps on each arm. (1 arm at a time). Probably about 15-25lb Db range for guys and 5-15lb for ladies. Make it burn.
Metcon (AMRAP - Rounds and Reps)
8 DB Hang Clean and Jerks 70/50lb
8 Box Jumps 24/20"4 DB Clean and Jerks on each side then switch. 70/50 is heavy, but if you get a good swing from the hip and a good knee drive on the push up, you should crush these. Legs will be sore from yesterday.
SWEAT 11am, 6:30pm
Odd: 40sec. of Push Press 95/65
Even: 40sec. of Pull-Ups
Odd: 15/12 Cal Row
Even: 20 Russian KB Swings 70/53
8 SDHP's 95/65 or 70/53lb KB
8 Lateral Burpees Over the bar or KB3min. Rest Between Each Section.
Section 1: Pump section!
Section 2: If you can get 25 swings or swing a heavier KB, go for it!