Warm Up
3 rounds
200m run
10 kip swing
10 PVC thruster
10 lunges
10 shoulder sweeps
10 pass/atw
Strength
Push Jerk
3/2/1 reps
75/85/95% 1RM
METCON
12-9-6 reps, for time of:
Thruster, 95/65 lbs Pull-up
3 rounds
200m run
10 kip swing
10 PVC thruster
10 lunges
10 shoulder sweeps
10 pass/atw
Strength
Push Jerk
3/2/1 reps
75/85/95% 1RM
METCON
12-9-6 reps, for time of:
Thruster, 95/65 lbs Pull-up
No comments:
Post a Comment