Tuesday 012417

Todays Suggestion: Split Jerk + 1 other

Split Jerk
5 x 3 @ 60-75% of best clean and jerk
*Work on your footwork and technique.
**Focus on reaching full hip extension and a fast, balaned lockout.

Metcon Focus
5 Rounds
15 Sumo DLHP (75/55lbs)
3 Rope Climbs
15 Box Jump Overs (24/20″)
Rest 1 minute

Cardio and Endurance Focus
Row 500m in 1:50/2:10 or less
Rest 1 minute
Row 500m in 1:48/2:08 or less
Rest 1 minute
Continue to take 2 seconds off per round until failure

Gymnastics Focus
AMRAP 15 minutes – Alternating full rounds with a partner
10 Kettlebell Swings (70/53lbs)
10 Handstand Push Ups

Coach Steve