#144
Warm-up
Coach's Choice
Gymnastics+Weightlifting
Every 2:30 x 5 Sets (15:00 total)
4 Push Press @ 30X2 tempo (70-80% strict press)
6 Unbroken Strict Pull Up or Ring Row
Metcon
C: Metcon (Time)
5 Rounds
50 Double Under
10 each arm Single Arm DB Hang Power Clean + Jerk
Double Under
Beg - 50 Single Unders
Int - 20 Double Under
Adv - 35 Double Under
Rx - 50 Double Under
Rx+ - 50 Unbroken Double Under
DB Weight
Beg - 20/15
Int - 30/20
Adv - 40/25
Rx - 50/30
Rx+ - 50+/30+
Warm-up
Coach's Choice
Gymnastics+Weightlifting
Every 2:30 x 5 Sets (15:00 total)
4 Push Press @ 30X2 tempo (70-80% strict press)
6 Unbroken Strict Pull Up or Ring Row
Metcon
C: Metcon (Time)
5 Rounds
50 Double Under
10 each arm Single Arm DB Hang Power Clean + Jerk
Double Under
Beg - 50 Single Unders
Int - 20 Double Under
Adv - 35 Double Under
Rx - 50 Double Under
Rx+ - 50 Unbroken Double Under
DB Weight
Beg - 20/15
Int - 30/20
Adv - 40/25
Rx - 50/30
Rx+ - 50+/30+
