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Components

Push jerk + split jerk

Metcon

Friday - 10/01/21

7:00 AMRAP
0:30 Bike or Row*
8 Scap Pull-Ups
10 Beat Swings on Bar
12 Empty BB RDL

*Increase pace with each round

Weightlifting

Push jerk + split jerk (2+1 Heavy Complex)

ON A 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy Complex of…
2 Push Jerk + 1 Split Jerk*

GPP

A: Metcon (Weight)

15:00 EMOM
MIn 1 - 0:40 Bar Muscle-Up or CTB Practice*
MIn 2 - 5 Deadlifts (Building)**
Min 3 - Rest and increase Deadlift weight

*Option for 6 CTB Pull-ups
**Option for 250m Row

Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP
3 Bar Muscle-Ups*
9 Deadlifts (255/165)|(165/115)
12/9 Cal Bike**

*Option for 6 CTB Pull-ups
**Option for 250m Row

Metcon (No Measure)

COOL DOWN
1:00 Thread the Needle/ Arm
1:00 Banded Lat Stretch/ Arm
1:00 Banded Hamstring Stretch/ Leg

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

Whiteboard:

Friday, October 01, 2021

Male Clients

Female Clients

Marjorie
Saint Jean

Armed Comp*: 10:00 AM

1 x 1 @ 110 lbs