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April 24, 2018

Wednesday

15 Minutes

Establish:

1 Rep max split jerk

2 Rep max push jerk

3 Rep max push press

  • Establish heavy split jerk first then push jerk and then push press

 

12 Minutes

Every minute on the minute (3 Rounds)

1 :30 Max Calorie Assault Bike

  • :30 transition

2 :30 Max rep dumbbell shoulder to overhead (50-45s/35-30s)

  • :30 transition

3 :30 Ball slams 30/20

  • :30 transition

4 :30 Burpee jump onto plate (45 hi temp)

  • :30 transition

April 24, 2018