Tuesday, March 10, 2015

Metcon (Weight)
Alternating EMOM for 14:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

15 Jumping Air Squats
Handstand Walk (4X1:00 ME HS Walk – rest 90 sec.)
Push Press (4X3 BTN Push Press + 2 Snatch Balances)
Metcon (AMRAP - Reps)
1) 5 rounds of:

:30 ME Power Clean & Push Jerk @ 70% (of 1rm Power Clean & Push Jerk)
:30 Rest
:30 ME Double-Unders
:30 Rest
Metcon (AMRAP - Rounds and Reps)
2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

30:00 AMRAP of:

40 6″ Target Burpees
40 Wall Balls 20/14#

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