05/18/2021
Push Jerk (3 Rep Max)
Metcon (Time)
1000 m. row buy-in
then
3 Rounds:
21 Wallballs
15 1-arm snatches
9 Burpees
then
3 Rounds:
21 Wallballs
15 1-arm snatches
9 Burpees
*Rx+ sub row for 60 calories on the Bike
Metcon (Time)
Optional Accessory Work:
75 GHD Sit-ups
Every time you break or rest perform a 30 sec. plank then rest at least 2 mins before returning to GHD
75 GHD Sit-ups
Every time you break or rest perform a 30 sec. plank then rest at least 2 mins before returning to GHD
Opt. 2 7×3 @ 75% of 1RM
Opt. 3 10 min EMOM 5 reps @ 60% of 1RM or 5 Lbs. heavier than last week
Opt. 4 Accessory Work