Monday 12.08.19

Base and Climb
A. Build to a 2 RM Split Jerk in 15 mins- Take the bar from the floor

B. 15 OHS or Front Squats 55-95#
15 Ring Dips
15 Hang Cleans
15 Push Jerks
15 Back Squats
15 HSPU to Scale
15 Front Squats
30 Push up Burpees – Quads can’t hit the floor.

Metcon

A1 Front Foot elevated Split Squat 3 x 6 rest 30 secs
A2 Assisted Pull ups 3 x 6 30×0 rest 30 secs
A3 Hollow Rock Hold 30-45 secs rest 2-3 mins
B. EMOM – 12 mins – In Groups of 3 for total Cals and Burpee Step ups. 1 person on each station
Station 1 – Bike
Station 2 – Burpee Step up
Station 3 – Row or Ski Erg
C. 50-75 Crunches – Legs on a box – Knees at 90 degrees

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