09062019

5
Sep

09062019

Cycle 3, Week 3, Day 4

Warm-up
7′ AMRAP
10 S-Arm OH DB Walking Lunge Steps
200m Row/Ski/Run
5-8 Perfect Push Ups

Strength
Split Jerk
5 x 4 @ 75% of 1 RM Split Jerk

Met-Con
Wodapalooza WODs #5 & #6
On a 15′ Clock:
WOD #5 For Time:
21-15-9
Thrusters (95/65#)
Cal Row
Burpees over the Rower
then, with Remaining Time WOD #6:
Find 1 RM Clean & Jerk
*Score is time for WOD #5 & Weight for C&J

Extra
8′ AMRAP
200′ Shuttle Run (50′ increments)
3 Muscle Ups (Scaled: 6 C2B, or 9 Pull-ups, or 9 Ring Rows + Push-ups)