Friday, 9/19
September 18, 2014Sunday, 9/21
September 20, 2014Warm-Up
3 Rounds of
6 OH Band Pull-Aparts
6 Bird Dog Push-Ups
6 Band Pull-Aparts
6 Opposite Toe-Touch to Spider Lunge*
* from plank position, reach rt hand to lft foot, return to plank, then step rt foot up to spider lunge position
Strength – Jerk {from the Rack} (25min cap)
– – Prep Sets – –
3 x 3 Push Press + 2 Power Jerk + 1 Split Jerk
– – Work Sets – –
Beginner:
4 x 2 Power Jerk;
then,
4 x 1 Power JerkInt/Adv:
3 x 1 Power Jerk + 1 Split Jerk;
then,
4 x 1 Split Jerk
Partner Met-Con
- 5min AMRAP of 5 Strict Pull-ups + 5 Hand Release Push-ups; then,
- 5min AMRAP of 5 Burpee + 5 DB Clean & OH
– one partner working at a time, second partner rests
– scale pull-ups to ring rows
– at the 5min mark, partner working on Pull-up/Push-Ups must finish the round before the second partner begins on the Burpee/Clean&OH