11/17/16

16
Nov

11/17/16

Thursday

Lift
Life
Every 2 minutes for 20 Minutes:
Jerk Balance + Push Press in the jerk postion x 5 into a recover with 2 second hold at the top
*choose a weight that allows for technique work but feels like their lifting weight
Jerk balance

Fitness
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep
*Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Metcon
Life
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Push-Ups
12 V-Ups

Fitness
Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
9 Strict Handstand Push-Ups
12 Ring Dips

Accessory
Deadlift 3 x 5 reps
Hevy KB shrugs 3 x 10 reps
Hanging Leg raises 3 x 10

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