12/24/2019
On the first part, you’ll need to choose EITHER Power Clean and Jerk or Power Snatch
Power Clean + Push Jerk (5 x 1 @ 95-100%)
Choose either Power Clean and Jerk or Power Snatch
Power Snatch (6 x 2; start at 70%, building AHAP)
Choose either Power Clean and Jerk or Power Snatch
Bench Press (5 x 3 @90%)
Superset with Strict Pull Ups
Strict Pull Ups (5 x max reps; add weight)
Pull Ups with no kipping movement
Superset with Bench Press
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
20 Cal Assault Bike
15 C2B
10 Bench Press
50 Double Unders
20 Cal Assault Bike
15 C2B
10 Bench Press
50 Double Unders
Metcon
Optional Strength:
4 Rounds:
5-8 Bentover Row
8-12 DB Strict Press
4 Rounds:
5-8 Bentover Row
8-12 DB Strict Press
4 Rounds:
8-12 Reverse Grip Bentover Row
8-12 Arnold Press
4 Rounds
8-12 Upright Row
10 Evil Wheel
EMOM x 10
10 DB Bicep Curls
10 DB Skull Crushers
Metcon
Optional Abs:
8 min x
30-60 sec KB Pike Crunch
30-60 sec Banded Reverse Flye
8 min x
30-60 sec KB Pike Crunch
30-60 sec Banded Reverse Flye
Plank:
Accumulate 4 min in a plank or HS Hold
