12/29/2016

WARMUP:
-Banded overhead extension to low lunge/hamstring floss
-Anterior/posterior banded cross tension shoulder prep

STRENGTH:
Push Press (3rm)
- Take 10 minutes to estbalish 3rm

STRENGTH:
Push Jerk (1 x AMRAP)
- 1 max set of Push Jerk @ 90% of 3rm Push Press

METCON (AMRAP - Reps):
4 x 2 minute rounds
Rest 1 min b/w rounds

- 1:00 row for max cals
- 5 Shoulder to Overhead (155/105)
 <80% of Push Press 3rm)
- AMRAP Box Jumps (24/20)

Score total cals + total Box Jumps

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