A. Warm Up
15 minutes to work through the following 15 Reps of overhead opener 15 Face Down PVC Passes Then: Run 800m 2 rounds 15 Jumping Jacks 20s Goblet Squat Hold 10 Bird Dogs With remaining time, begin warming up push jerk B. Push Jerk (Build to a Heavy Single) 10 minutes to build to tough single. C. Metcon (Weight) Every 45s for 10 Sets: 1 Power Clean 2 Push Jerks 80% of part B** D. Metcon (AMRAP - Rounds and Reps) 10 Minute AMRAP: RX+ 1 Legless Rope Climb 4 Strict Handstand pushups 8 KBS @ 32/24 RX 1 Rope Climb 4 Handstand Pushups 8 KBS @ 24/16 Scaled 1 RC or 3 up-downs 6 Pushups 8 Russian KBS @ Scaled weight E. Metcon (Weight) Finisher: 5 Sets 10 Alternating DB Curl and press 20-30s Superman Hold
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July 2020
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