A. Jerk Balance 3 x 3 (5-10% heavier than last week) rest 1:30
B. Every 2 minutes x 20 minutes
Pause Push Jerk x 1 + Pause Split Jerk x 1 *building* (pause happens in the dip position and the catch)
+
EMOM x 20 minutes (4 sets of each)
minute 1 - 5 Muscle Ups (scale reps as needed or jumping MU)
minute 2 - 6-8 UB Thrusters 135/95
minute 3 - 40 Double Unders
minute 4 - 12/10 Calorie Assault Bike
minute 5 - Rest
+
500m Farmers Carry AHAP
A) 1@95
ReplyDelete2@105
B) started at 85 and last set completed 125
EMOM done
Thrusters- 2 sets did 7 reps and 2 sets did 6 @95
Subbed muscle ups with 10 pull-ups
Farmers carry with yellow kettle bells I think that's 32 lbs
A) @85
ReplyDeleteB) built to 95
EMOM done
Thrusters- @85# 5 reps
Subbed muscle ups with 10 pull-ups
Farmers carry @20# dumbells
A.
ReplyDelete95
B.
95,105,115,125,135,145,145,155,155,160
C.
MU: 3,2,2,1
Thruster: 6,6,6,6
DU: 40(3sets), 40(2sets), 30(3sets), 40(UB)
12,12,12,12
Done Blue kb