4.4.2018
Performance
P:A: Push jerk + split jerk (85%x1+1×4, 90%1+1×4)
rest as needed
P:B: Front Squat (@20X1; 85%x3x5(reps))
P:C: Metcon (2 Rounds for calories)
70 secs ab; x2; rest 7 Mins between sets
P:D: Strict Toes-To-Bar (3×15)
rest as needed
Fitness
F:A: Push Press + Push Jerk (20 min e2mom; 1 Push press+2 Push Jerk)
build to a tough complex
F:B: Metcon (2 Rounds for time)
For time;x2; rest 4 mins between sets
250m row
200m run
20 sh2oh 115/80
Wellness
W:A1: Metcon (Weight)
Single arm fw w/db oh; 5x200m
W:A2: CS – Reverse Fly (@2020; 5×10)
rest 30 secs
W:B: Metcon (AMRAP – Reps)
10 min ascending amrap
2-4-6-8….
Db push press
Cal ab