
Programming Preview: Week of 9/20
September 19, 2021
Tuesday, 9/21
September 20, 2021Warm Up
3 Rounds
6 Squat to Bootstrappers
12 Rev Hand Spider Lunges
6 Dolphin Push Ups
12 Alt Samson Lunges
Jerk Skill (12 Min)
3×3 Press from Split (bar/light)
3×3 Jerk Drop (light)
Every 2 Minutes for 12 Minutes (6 Rounds)
1 Jerk (last 3 sets @70-75% 1RM)
Met Con
Prep (4 Min)
2×6 Kip Swings+:30 Jump Rope
1×6 Knees to Chest+:30 Jump Rope
1×3-5 Toes to Bar
Work
5 Rounds for Time (9 Min Cap)
12 Toes to Bar
30 Double Unders