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Components

Metcon

Split Jerk

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Workout

Saturday

A. CONDITIONING

Metcon (Time)

FOR TIME
100 Wall Balls
30 Clean & Jerk (135/95)|(95/65)
50 Wall Balls
15 Clean & Jerk

B. 60:00 GPP

Warm-up

2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)

Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows

Workout

Metcon (AMRAP - Rounds and Reps)

ON A 10:00 RUNNING CLOCK...
Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps -- Add Cals to Reps)

Cool Down

FOR RECOVERY
8:00 of Flow Yoga or Stretching

C. STRENGTH / GYMNASTICS

Split Jerk (3-2-1-2-3)

Split Jerk

3-2-1-2-3
Split Jerk*

*Take from rack or blocks. Second half of the wave 2-3 should be heavier than the first half of the wave for each set.

(Score is Weight)

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