Back to All Events

190410

1) WARM-UP:

Stretch

Mobility: PVC Good Morning with twist x 10, Squat Press x 10

2 Rounds:

10 x Plate Overhead Lunges

20 x Russian Twists

2) STRENGTH: Alt. EMOM 15

BB Back Rack Lunges x 10 (build in weight)

DB Row x 10 (build in weight)

Back Extensions x 10

3) METCON:

AMREP 3:

30 x KB Swings @53/35 (Rx+ 70/53)

15 x Bar Facing Burpees

Max Clean and Jerk @115/75 (Rx+ 135/95, scaled less than or equal to 95/65)

—3 min rest—

AMREP 3:

30 x KB Swings @53/35 (Rx+ 70/53)

15 x Bar Facing Burpees

Max Clean and Jerk @135/95 (Rx+ 185/125, scaled less than or equal to 115/75)

—3 min rest—

AMREP 3:

30 x KB Swings @53/35 (Rx+ 70/53)

15 x Bar Facing Burpees

Max Clean and Jerk @155/105 (Rx+ 225/155, scaled less than or equal to 135/95)

*power or squat clean, push or split jerk, score is total clean and jerks combined

Earlier Event: April 9
190409
Later Event: April 11
190411