Friday, April 12, 2019

Performance

5×2 Jerks, every 1:30

AMRAP in 10min:
5 Shoulder to Overhead, 165#/115#
10/8 Ski Erg Cals
15 GHD Sit-Ups

Intermediate

5×2 Push Jerks, every 1:30

AMRAP in 10min:
5 Shoulder to Overhead, 135#/95#
10/8 Ski Erg Cals
15 GHD Sit-Ups to Parallel

Fitness

5×2 Push Press + 40sec Tall Plank with shoulder taps, every 1:30

AMRAP in 10min:
20 Sit-Ups
20 DB Push Press, 20#/10#
10/8 Ski Erg Cals

Burn

With a continuously running clock

EMOM for 12 min
45 sec work 15 sec rest
DB floor press
Flutter kicks
Hip extensions

Rest 3 min

AMRAP in 15 min
10 devils presses
30 air squats
10 burpees
30 sit-ups

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