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Saturday 02.09.2019

POSTED ON February 8, 2019

Saturday | 02.09.2019

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Warm Up:
 
5/5 Lateral Box Step-ups
8 Cossack Squats
50ft Duck Walk
50ft Lunge with Twist
 
x2-3 sets
 
5 Muscle Cleans
5 Power Cleans
5 Push Jerk
5 Empty Bar Thrusters
 
x2-3 sets
 
Partner Metcon:
 
RX (Level 1)
 
150 Cal Row
75 Toes 2 Bar
50 Clean and Jerks 135/95
40 Handstand Push-ups (Open Standard/Practice it)
30 Pistol Squats
Intermediate (Level 2)
 
150 Cal Row
75 Toes 2 Bar
50 Clean and Jerks 115/80
40 Handstand Push-ups to an ab mat
30 Pistol Squats or Candle Stick into a Pistol Squat
 
Beginner (Level 3)
 
150 Cal Row
100 Hanging Knee Raises
50 Clean and Jerks 95/65
40 Piked Handstand Push-ups off a box
30 KB Goblet Weighted Lateral Box Step-ups 24/20
 
Cool Down:
 
3 Rounds For Quality
 
10/10 Rock Back Split Squats
1min Seal
1min Cross Shin L/R

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