Tuesday 6.28.16

WARM UP:
– 5 Minute Foam Roll / Lax Ball
– 2 Rounds
10 Hip Thrusts
Bear Crawl (4 Mats)
8 Diamond Pushups

 

FITNESS

OLYMPIC: Power Jerk
EMOMx10
2 Power Jerk @ Increasing

ACCESSORY: 3x
12 Bent Over BB Rows
10 Hip Thrusts
10-15 Sec Ring Dip Hold (Top)
10-15 Sec Ring Dip Hold (Bottom)

OPTIONAL METCON: “Metcon, I Don’t Even Know Ya”
3 RFT
20 Russian KBS
30 Pushups

 

PERFORMANCE

OLYMPIC: Power Jerk
EMOMx10
2 Power Jerk @ Increasing
(3 Second Pause in Dip on 1st Rep)

ACCESSORY: 3x
12 Bent Over BB Rows @ 115/75
10 Hip Thrusts @ HAF
15 Sec Ring Dip Hold (Top)
15 Sec Ring Dip Hold (Bottom)

METCON: “Metcon, I Don’t Even Know Ya”
3 RFT
30 Russian KBS @ HAF
30 Pushups

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