Friday
Warm-up
Warm-up
2 ROUNDS
12/10 Cal Row
50 Single Unders
10 Barbell Strict Press w/ :01 Pause OH
12/10 Cal Row
50 Single Unders
10 Barbell Strict Press w/ :01 Pause OH
Into…
2 ROUNDS
12 Alt. Back Rack Elbow Punches
10 Up-Downs
8 Barbell Push Press
6 Tall Jumps w/ :01 Pause in Catch*
*Jump up tall, fully extending the hips, and land in a Quarter-Squat stance.
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
Build to a Heavy Complex of:
1 Push Jerk
+
1 Split Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
50-50-50-50
Double Unders
40-30-20-10
Cal Row
10-10-10-10
Push Jerk (155/105)|(115/75)
50-50-50-50
Double Unders
40-30-20-10
Cal Row
10-10-10-10
Push Jerk (155/105)|(115/75)
*Alt. Cal Option: 30-24-15-8
(Score is Time)
KG BB: (70/55)|(50/35)
