Metcon (AMRAP - Reps)
Every 3min. x 10 Rounds:
10/7 Cal Assault Bike Or Ski Or Row
Max Push Press @40-50% of 1RM
You all just hit your 1RM last week so you should know what 40-50% is today.
Shoot for 5-10 Reps. Anything more than 10 is really going to add up.
Do not Jerk the bar. Keep that Push Press!
Power Clean From The Ground
Metcon (No Measure)
1.) HSPU practice: 50 Strict, 100 Kipping, or 10min. of practice.
2.) 3 Rounds:
1min. regular plank with 45/25lb plate on back
1min. side plank with 15+lb DB in top hand
1min. side plank with 15+lb DB in top hand (other side)
3.) For Time:
6 DB Deadlifts 70/50s
7 Burpee Box Jumps 30/24"
10 American KB Swings 70/53
12 Cal Assault Bike
Min. 1) :45sec Plank
Min. 2) :45sec of Russian Twist (35/20lb DB)
Min. 3) :45sec of Sit-Ups