Tuesday, March 14, 2017

Metcon (AMRAP - Reps)
6 min. Ladder
-2 Wallballs
-1 Ring MU
-4 Wallballs
-2 Ring MU
...Continued up ladder
Gymnastics
Hollow ring pullups + H/A swings + arch hold + MU (4  sets)
Hollow ring pullups + H/A swings + arch hold + MU
2 Hollow ring pullups + 4 H/A swings + 10 sec. arch hold + 1 MU
Weightlifting
 Behind neck jerk + jerk (EMOM x 8 min: BN Power Jerk + Power Jerk to heavy )
 Behind neck jerk + jerk
EMOM x 8 min: BN Power Jerk + Power Jerk to heavy for the complex rest 4 min
Weightlifting

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