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Monday 11.04.2019

POSTED ON November 3, 2019

Monday | 11.04.2019

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Warm Up:
7/7 single arm russian kettlebell swing
100ft carry overhead L/R
7/7 KB high Pull
x3
 
Foundation:
A. Strict Press 5 sets of 5 at 80% of 1RM
 
Metcon: “Jump on it” *do not have to squat with the KB clean
 
11min AMRAP RX (Level 1)
5 KB hang clean + 5 KB reverse lunge + 5 KB push jerk (Left) 53/35
5 KB hang clean + 5 KB reverse lunge + 5 KB push jerk (Right) 53/35
15 pull ups
Intermediate (Level 2)
5 KB hang clean + 5 KB reverse lunge + 5 KB push jerk (Left) 44/26
5 KB hang clean + 5 KB reverse lunge + 5 KB push jerk (Right) 44/26
15 pull ups
 
Beginner (Level 3)
5 KB hang clean + 5 KB reverse lunge + 5 KB push jerk (Left) 35/18
5 KB hang clean + 5 KB reverse lunge + 5 KB push jerk (Right) 35/18
15 jumping pull ups
 
Cool Down: EMOM 8min
15 sit ups plank remainder of the time

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