04222020

Furor-19 Cycle 1, Week 1, Day 3

Warm-up
800m Run or 5′ Jog
2′ Pigeon Pose (ea. side)
30 Box Jumps (Squat Jumps)
30 Shoulder Taps from the Plank

Strength
Minimal Equipment
Hang Clean and Jerks (single arm)
6 x 10 DB/KB Hang C&Js (ea. arm)
– 1′ Rest between Sets –
*Focus on the Jerk! Be sure to stand the rep up after the jerk.

With Equipment
Power Clean & Push Jerk
2 x 10 SDLHP @ 40%
1 x 5 PC/PJs @ 60% (T&G)
2 x 3 PC + 1 PJ @ 75% (T&G PC’s, PJ last rep only)
2 x 3 PC + 1 PJ @ 80% (T&G PC’s, PJ last rep only)
Work up to 1 x 1 PC/PJ @ ~90% 1RM

Met-Con
Minimal Equipment
40′ Hike with Vest or backpack with some weight or items in it.
For load and distance

With Equipment
20′ AMRAP
10 Handstand Push Ups
10 Deadlifts (135/95#)
200m Run

Extra Work
Accumulate 4′ Dead Hang from Pull Up Bar
And/or
3 x 25 Sit-ups (these are unbroken sets so rest as needed between)