06292019

28
Jun

06292019

Cycle 2, Test Week, Day 5

Warm-up
3 Rounds
16 S-Arm DB Hang Clean and Jerk (8/side) (Moderately Heavy)
200m Run
10 Kip Swings (Round 1)/Knee Raises (Round 2)/ Toes to Bar (Round 3)

Strength
Find 1RM Jerk from Blocks or Rack
then,
5′ AMRAP
Max Power Clean + Push Jerk (165/110) or (55 – 65% of 1RM Jerk)

Met-Con
Teams of 3 for time:
1500m Row (one partner must hold sandbag while one partner rows, when sandbag is dropped, rowing must stop)
Then 3 Rounds (one partner working at a time)
30 Pull-ups
30 Sandbag/med ball squats
30 T2B
150 DU’s (300 Single Unders)

Extra
14′ AMRAP
18/12 Calories on AAB
12 Toes to Bar
6 Sandbag Over Shoulder (150/100#)