Warm-up
3 sets
:30 Bike
10 Medball Bearhug Kang Squats
10 Medball Slams
10 Ring Rows
:30 Bottom Squat Hold
then..
Power Clean and Jerk Technique
Weightlifting
Push Press (2 Push Press + 1 Push Jerk)
E2MOM for 6 sets
*Sets 1-3 – 70-75% of 1-RM Push Press
*Sets 4-6 – 75-80%
Metcon
Metcon (4 Rounds for reps)
Teams of 2
Every 3:30 for 4 sets
40/35/30 Calorie Assault Bike (MM/MF/FF)
7 Syncro Burpee to 45# plate
ME Syncro Alt DB Snatch (50/35) in remaining time
Rest 1:00 b/t sets
*Score is DB snatch completed each round
