Tuesday
Warm-up
Warm-up
1 ROUND
:30 Bike (EZ-Mod)
5 Clean Deadlift
10 Elbow Punches
8 Up-Downs
10 Scap Pull-Ups
:30 Bike (EZ-Mod)
5 Clean Deadlift
10 Elbow Punches
8 Up-Downs
10 Scap Pull-Ups
1 ROUND
:30 Bike (Mod-Hard)
5 Muscle Clean
5 Strict Press
6 Burpees
8 Kip Swings
*If you have a large class, have half of them perform the Up-Downs/Burpees while the other half perform the Scap Pull-Ups/Kip Swings. Time is precious today and this will avoid having athletes stand around waiting for their turn.
Strength
Clean and Jerk (Moderate-Heavy 5-Rep )
Workout
Metcon (Time)
FOR TIME
10 Clean & Jerks (155/105)|(115/75)
20/15 Cal Bike
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
30 Burpees Over Bar
10 Clean & Jerks (155/105)|(115/75)
20/15 Cal Bike
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
30 Burpees Over Bar
(Score is Time)
KG BB: (70/55)|(50/35)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Up-Down Pull-Up
Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk
(Score is Weight)