FIT
STRENGTH/SKILL
3 SETS OF 3 PUSH PRESS
3 SETS OF 3 PUSH JERK
START WITH WORKING AT 80% OF PUSH PRESS, AND WORK UP IN WEIGHT ACROSS 3 SETS OF PUSH JERK
WOD
ÊAMRAP 3:00 X 4 ROUNDS (ALT)
A) 8 TOES TO BAR
8 POWER CLEAN & JERK
–REST 1:00–
B) 8 KB SWINGS
8 BOX JUMPS
D – choose a weight you can do 4/4 or 8 UB
F – 95/65
P – 135/95
PCLJ should be UB or two quick
sets of 4
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
1:00 Cobra
BURN
SWEAT STEADY
10 SETS:
:40 EASY PACE ON MACHINE
:20 SPRINT
*SHOULD SOUND LIKE AN AIRPLANE TAKING OFF
AMRAP 15
10 LANDMINE SINGLE LEG RDL
15 SUMO KB SQUATS
30 JUMP SQUATS
