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Components

Split Jerk

Metcon

Settings

Workout

Sunday

Warm-up

Trainers Choice (No Measure)

2 Rounds

10 Cal
10 Air Squat
10 Alt Box Step ups
10 Push Ups
10 Barbell Press

Weightlifting

Split Jerk (1x3)

Split Jerk

Split Jerk (0:00-10:00)
Take 10mins to find a tough set of 3
1 sec Pause in dip

-2min rest- (10:00-12:00)

A2) Split Jerk (12:00-14:00)
Every 2mins x 2 sets
3 reps @ 85% of A1
No pause in dip

Metcon

Metcon (Time)

50 Box Jump Overs @ 24/20
40 DB Power Cleans @ 50/35
30 Burpees Over DB
20 DB S2OH
10 Bar Muscle Ups

Accessory work

Metcon (No Measure)

2 sets
30 sec DB Lateral Raises
-30 sec rest-
30 sec DB Front Raises
-30 sec rest-

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, August 30, 2020

Male Clients

Jason
Hoy

WOD: 9:00 AM

1 x 3 @ 135 lbs

Sage
Hill

WOD: 9:00 AM

1 x 3 @ 115 lbs

Joseph
Ulibarri

WOD: 9:00 AM

1 x 3 @ 65 lbs

Female Clients

Melissa
Martinez

WOD: 9:00 AM

1 x 3 @ 70 lbs