May 23, 2018

5/23

Warm-up
Coaches choice
Push Jerk + Split Jerk
Every minute on the minute for 10 minutes
*Complete 1 set of the complex every minute for 10 minutes.
**Build over the course of the 10 sets. Have weights set aside so that you aren't rushing.
Metcon (Time)
100 meter walking lunge
50 Push ups
40 Calorie row
30 Abmat sit ups ( Adv. GHD sit ups)
20 Handstand push ups (Adv. Strict)
10 Push jerks 135/95#
*Complete 50 Double unders after each movement
Optional Accessory
4 sets of complex
10 DB Front raises
10 DB Lateral raises
10 bicep curls
10 Bent over reverse fly
10 strict press
Rest 3 minutes between sets
**Do this with VERY light weight. This is meant to be a complex done as one unbroken set. Guys should use no more than 15lbs, ladies shouldnt use more than 10lbs.

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