STRENGTH
EMOM 8:
Minutes 0:00-4:00: 2 Jerks @75%
Minutes 5:00-8:00: 2 Jerks @80%
METCON
For time:
30-20-10
Alt. DB Snatch (50, 35)
Pull-ups
Calorie Bike
12:00 Time Cap
Rx+:(C2B Pull-ups) (Cals on Ski Erg)
L3: (40, 25) (21-15-9 Pull-ups)
L2: (35, 20) (Band Assisted Pull-ups)
L1: (30, 15) (Ring Rows) (Cals on Rower)
*Alternate Option for Air Bike
– Running 600/400/200 meters
– Cals on Rower
– Double Unders of 100-75-50