Saturday 12-6-19

9:00 AM

Warm up

10 Minutes For Quality or 3 rounds.

12 AbMat Sit-ups

9 Calorie Row

6 Push-ups

3 Strict Pull-ups

Olympic Cycling

On the 4:00 x 4 Sets:

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00

30 Double Unders

5 Bar Muscle-ups/Ring

30 Double Unders

5 Push Jerks

Start with 55-60% of 1RM Push Jerk and Build

• We’ll build to a heavy set of 5 push jerk over the course of these four 4-minute intervals

• Start around 55-60% of your 1RM Push Jerk and aim to build every round

• The 5 Push Jerks can come from the rack depending on class size and space for MU and it should be completed unbroken each round

WOD

5 Rounds For Time (25 Minute Cap):

15/12 Calorie Row

12 Toes to Bar

9 Power Cleans

6 Power Snatches

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115

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