5 August Monday

Warm up/400m Run

PVC Movements for Shoulders

High Knees

Butt Kickers

Spit Jerk w/ PVC 5 Min

Strength:

Split Jerk

3 sets of 3 

Work to heaviest weight possible

(beginners work on movement-use light weight and get as many reps as possible)

Metcon:

AMRAP 7

3 Thrusters, 115/80 lbs 

3 Burpee Box Jump Overs, 24/20 in 

6 Thrusters, 115/80 lbs 

6 Burpee Box Jump Overs, 24/20 in 

9 Thrusters, 115/80 lbs 

9 Burpee Box Jump Overs, 24/20 in 

12 Thrusters, 115/80 lbs 

12 Burpee Box Jump OversAscending Ladder for 7 Minutes