Tuesday, September 5th 2017


A) 10 min EMOM: 1-2 push jerks

*Ascending weight as form allows

B) 21 minute alternating EMOM:

1) 40-60 double unders

2) 3 heavy front squats from ground @70-80% of 1RM clean

3) 9-12 chest to bar pullups or 3-6 bar MU

Metcon Class 

A) 4×3 min on 2 min off:

Row 600m/500m then max goblet squats (53/35lb)

B) 10-8-6-4-2 db strict press

*Increase weight of dbs every round if possible

*After each round 20-30 second ring plank