FRIDAY 3.22.2019

FRIDAY 3.22.2019

STRONG

Warm-up

Clean and Jerk Warm Up

5 Hi Hang Muscle Cleans
5 Front Squats
5 Press
1 Split Jerk
3 Jerk Balances

2 X through

STRENGTH

Back Squat 

3 sets of 3 @ 80%

SKILL WORK

Jerk Recovery 

build to heavy single

Weightlifting

Clean and Jerk 

EMOM

1 @ 70%

1 @ 75%

4 sets of 1 @ 80%

METCON-BURN

Warm-up

KB Warm Up

KB Warm Up

10 around the body clockwise
10 around the body counter clockwise
10 Figure 8
10 Figure 8 to hold
10 Swings R
10 Swings L
10 H2H Swings
10 Cleans R
10 Cleans L

Metcon

"Layup"

For Time:

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into…

5-10-15-20-25:
Kettlebell Swings 24/16
Wallballs 20/14