4.11.2018
Performance
P:A: Push Jerk (See Comments)
6 min e2mom; 2 Push Jerk @85%;
6 min e2mom; 2 Push Jerk@90%
6 min e2mom; 1 Push Jerk 95%
P:B: Front Squat (@20X1; 90%x4x3(reps))
P:C: Metcon (2 Rounds for calories)
80 secs ab; x2; rest 6.5 Mins between sets
P:D: Hanging Leg Raises (3×45-60 secs cumulative)
rest as needed
Fitness
F:A: Push Press + Push Jerk (10 min emom; 1 Push press+1 Push Jerk)
build to a tough complex
F:B: Back Squat (10 min emom; 1 Back Squat@20X1)
build to a tough single
F:C: Metcon (Time)
For time
10-8-6-4-2
Pull ups
Hspu
Cal Row/Ab/Ski
Wellness
W:A: Push Press (10 min e2mom; 5 Push Press)
build each round
W:B: Shoulder Press (10 min emom; 5 bb strict press)
build each round
W:C: Metcon (AMRAP – Rounds and Reps)
8 min amrap
12 kbs
10 pull ups
8 cal ski