05062020

5
May

05062020

Furor-19 Cycle 1, Week 3, Day 3

Warm-up
400m Run or 500m Row/Ski then,
2 Rounds
12 Light S-Arm KB/DB Thrusters (6/arm)
12 KB/DB Cleans (6/arm)
10 Supermans (1-sec pause at top)
5 Strict Pull Ups (KB/DB Row, ea. arm)

Mobility
60 sec Dragon Pose (ea. side)

Strength
Minimal Equipment
4 Rounds
1′ AMRAP DB/KB Hang C&Js L-arm
– 1′ Rest –
1′ AMRAP DB/KB Hang C&Js R-arm
– 1′ Rest –

With Equipment
Power Clean & Push Jerk
2 x 8 SDLHP @ 50%
1 x 5 PC/PJs @ 70%
3 x 2 PC & 1 PJ @ 85%
2 x 2 PC & 1 PJ @ 90%
Work up to 2 x 1 PC/PJ @ 90-95% 1RM
*Touch & Go reps only for PC’s. May pause on PJ if needed at heavier percentages.

Met-Con
Minimal Equipment
For Time
50 Knee Tuck Jumps
100 Goblet Squats
150 DB/KB Step Ups
*Optional Hero Mode: wear a 20/14lb vest through workout

With Equipment
For Time
50 Box Jump All The Way Overs (24/20″)
100 Goblet Squats (53/35#)
150 DB Box Step Ups (53/35#) (24/20″)

Extra Work
Accumulate 3′ in an L-Sit
After each effort:
Perform as many perfect push-ups as you did seconds of L-Sitting (you will complete 180 perfect push-ups total by the end of the time)
*Time Cap: 15 Minutes