07242019

Cycle 2 Week 4 Day 3

Warm up
500m row directly into:
3 x 5 Jerk from a lunge
3 x 5 Pause Split Jerks (increasing in weight)
2:00 Hip Mobility

Strength
Split Jerk:
7 x 2 @ 75-85%

Metcon:
AMRAP 4:00 x 3
Rest 2:00
50′ DB Front Rack Lunges 50/35
15 Push-ups
15 Box Jump Overs
(Cont. where you left off after each rest)

Extra:
4 Rounds
10 Burpees to 12″ Target
150′ Sandbag Hug Carry