It’s Friday
Warm Up/Mobility
Warm-up
3 sets (Build in weight w/ Barbell)
1:00 Cardio
6 Empty Barbell Front Squats
6 Overhead squats
3 thrusters
45 single unders
1:00 Cardio
6 Empty Barbell Front Squats
6 Overhead squats
3 thrusters
45 single unders
Strength
Clean Pull + Clean + Jerk (5x (1+1+1+2))
perform the prescribed number of Clean Pulls, followed immediately by the prescribed number of Squat Cleans, followed by the prescribed number of Split Jerks
Metcon
Metcon (Time)
80 Double Unders
20 Front Squats (95/65)
-Rest 1:00-
80 Double Unders
20 Overhead Squats (95/65)
-Rest 1:00-
80 Double Unders
20 Thrusters (95/65)
20 Front Squats (95/65)
-Rest 1:00-
80 Double Unders
20 Overhead Squats (95/65)
-Rest 1:00-
80 Double Unders
20 Thrusters (95/65)
Conditioning
Metcon (Distance)
6 Sets:
4min easy run,
-Rest 1min-
4min easy run,
-Rest 1min-
Finisher
Metcon
3 Sets:
10 Bulgarian Split Squats (Each Side)
20 Deadbugs
5 Downward Dog to Upward Dog Transitions
10 Bulgarian Split Squats (Each Side)
20 Deadbugs
5 Downward Dog to Upward Dog Transitions
Total Time Score is minus 3:00 of total time