WEDNESDAY 6.12.2019

WEDNESDAY 6.12.2019

STRONG

Warm-up

Weighted Step-ups 

3 sets 10 reps each leg

moderate weight

WEIGHTLIFTING

Push Press/Push Jerk/Split Jerk 

Build to AHAP 1+1+1

Then 1+1+1 @ 90%

and 1+1+1 @ 95%

WEIGHTLIFTING

Power Clean 

Build to 3RM

Then 3 @ 90%

and 3 @ 95%

METCON-BURN

"Tubthumping" 

3 Rounds:

AMRAP 5:
Row for Calories

On the 0:00 – 5 Burpee Box Jump Overs 24/20
On the 1:00 – 4 Burpee Box Jump Overs 24/20
On the 2:00 – 3 Burpee Box Jump Overs 24/20
On the 3:00 – 2 Burpee Box Jump Overs 24/20
On the 4:00 – 1 Burpee Box Jump Overs 24/20

Rest 2:00 between rounds