04152020

14
Apr

04152020

Furor-19 Cycle 1, Test Week, Day 3

Warm-up
3 Rounds
8 No Push-up Burpees
10 Push-ups
12 Jumping Knee Tucks

Mobility
60 sec Twisted Supine Stretch (ea. side)

Strength
Minimal Equipment
Warm-up DB/KB weight for a 3 – 5′
Here’s a great Misfit how to for KB Clean (just don’t forget to add the jerk!)
then,
2′ AMRAP
DB/KB Hang Clean & Jerks Left Arm
– 2′ Rest –
2′ AMRAP
DB/KB Hang Clean & Jerks Right Arm
*Record number of reps for each arm

With Equipment
Power Clean & Push Jerk
Find 1 RM

Met-Con
Minimal Equipment
For Time
100 Double Unders (sub SU’s or Lateral Line Hops)
50 Mountain Climbers
20 DB Thrusters 50/35s (sub single DB/KB)
75 Double Unders
40 Mountain Climbers
15 DB Thrusters
50 Double Unders
30 Mountain Climbers
10 DB Thrusters
25 Double Unders
20 Mountain Climbers
5 DB Thrusters

With Equipment
12′ AMRAP
18 Box Jumps
16 Shoulder to Overhead (95/65#)
14 Front Rack Reverse Lunge Steps (95/65#)
12 Pull Ups

Extra Work
5 Rounds
15 Sliders
– 90 sec Rest –