05132020

12
May

05132020

Furor-19 Cycle 1, Week 4, Day 3

Warm-up
4 Rounds
10 Wallballs
10 Alt. DB/KB Snatch

Mobility
60 sec Dragon Pose (ea. side)
60 sec Twisted Cross (ea. side)

Strength
Minimal Equipment
5 Sets
10 L-arm DB/KB Hang C&Js
Immediately into
10 R-arm DB/KB Hang C&Js
– 1′ Rest –
*Switch starting arm each round

With Equipment
Power Clean & Push Jerk
2 x 6 SDLHP @ 50%
1 x 5 PC/PJs @ 75%
2 x 3 PC & 1 PJ @ 80%
2 x 3 PC & 1 PJ @ 85%
3 x 1 PC/PJ @ >90%
*Based off of 1 RM PC+PJ.
*Touch & Go reps only for PC’s. May pause on PJ if needed at heavier percentages.

Met-Con
Minimal Equipment
10′ AMRAP
10 Hand Release Push Ups
10 Air Squats
10 KB/DB High Pulls
10 Air Squats

With Equipment
10′ AMRAP
10 Push Presses (75/55#)
10 Air Squats
10 SDLHP (75/55#)
10 Air Squats

Extra Work
For Time
100 Top half V-ups