1. Primer
12-9-6
Row For Calories
Burpees over Rower
2. Strength
Front Squat
50 Reps for time @ 67.5%
Rack/Unrack anytime
3. Met-Con
6 Rounds:
50 Double Unders
6 Power Snatch 185/135lbs
——–Opional——–
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.
4. Interval
AMRAP 4 Minutes
7 Push Jerk 155/105lbs
7 Lateral Burpees
Rest :60
AMRAP 3 Minutes
Max Distance Handstand Walk
Rest 2:00
AMRAP 4 Minutes
7 Push Jerk 155/105lbs
7 Lateral Burpees
Rest :60
AMRAP 3 Minutes
Max Distance Handstand Walk
5. Bitch Work
3 Rounds:
Run 800m
Row 800/700m
Rest 3:00
6. Accessory
NOT For Time
4 Rounds:
Row 1/.8k
7 Parallette Handstand Push-Ups
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