Tuesday, April 12 2022

Performance:

Every 90 seconds, for 3 minutes (2 sets):

Press from Split Jerk Position x 3-5 reps

Then…

Every 90 seconds, for 12 minutes (8 sets):

Push Press + Power Jerk + Split Jerk

*Sets 1-2 = 60-65% of 1-RM Push Press

*Sets 3-4 = 70-75%

*Sets 5-6 = 80-83%

*Sets 7-8 = 85-88%

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

4 Strict Handstand Push-Ups

8 Toes to Bar

12 Kettlebell Swings 53/35

Fitness:

Every minute, on the minute, for 16 minutes (4 sets):

*Station 1 – Landmine Press x 6-8 reps @ (Left Arm)

*Station 2 – Landmine Press x 6-8 reps (Right Arm)

*Station 3 – Supine Ring Row x 8 reps

*Station 4 – Reverse Snow Angels x 10 reps

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

4 Strict Handstand Push-Ups or 8 L-Seated Dumbbell Presses

8 Toes to Bar or 12 V-Ups

12 Kettlebell Swings