Warm up:
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Tall jerk
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.
Jerk recovery
Build to a tough set of 5 Jerk Recovery @8/10 RPE
*10 Bent Over Row @7-8/10 RPE after each set for ONLY 4 sets.
**30 Sec Passive Hang after each set for ONLY 4 sets.
Metcon:
3 sets
In a 3 minute window
5 Sandbag Clean Over Box to Burpee Box Get Over (150/100) (48/40)
100ft Dumbbell Farmer Carry (2x70/50)
Max Distance Sled Push in the time remaining (280/235)
-rest 2 minutes b/t sets-
-then-
3 sets
In a 3 minute window
5 Sandbag Clean Over Box to Burpee Box Get Over (150/100) to (48/40)
100ft Sled Push (180/145)
Max Distance Dumbbell Farmer Carry in the time remaining (2x70/50)
-rest 2 minutes b/t sets-
*Sled Push and Farmer Carry scored in feet.
Workout Description Video:
Scaled
3 sets
In a 3 minute window
5 Sandbag Clean Over Box to Burpee Box Get Over (150/100) (48/40)
100ft Dumbbell Farmer Carry (2x70/50)
Max Distance Sled Push in the time remaining (280/235)
-rest 2 minutes b/t sets-
-then-
3 sets
In a 3 minute window
5 Sandbag Clean Over Box to Burpee Box Get Over (150/100) to (48/40)
100ft Sled Push (180/145)
Max Distance Dumbbell Farmer Carry in the time remaining (2x70/50)
-rest 2 minutes b/t sets-
*Sled Push and Farmer Carry scored in feet.
Workout Description Video:
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