11-02-2021

Warm-up

25 Banded Pull Apart

:30 Banded Lat Stretch/ Arm

25 Supinated Banded Pull Apart

5 Upside Down KB Press(Left)

50′ OH walk w/ KB

5 Upside Down KB Press(Right)

50′ OH walk w/ KB

2 Rds

5 Split or Push Jerk Footwork Drill

5 Empty BB Strict Press

5 Empty BB Split or Push Jerk

 

Weightlifting

Establish 1RM Jerk

Every 2:00

3@65%

3@70%

2@80%

1@90%

1@100%

1@100+%

 

Metcon

AMRAP 25

Row 500m

12 DL (185/135)

Run 200m

12 Alt DB Snatch (50/35)