Fitness
A. Every 3 minutes x 5 sets
Power Clean & Split jerk- 1.1.1, Increase each set
*Hold split position for 2 seconds before recovering
B. Push press-
4×5, R90s
*5lb increase from last week
C. 3 rounds for time:
400M Run
6 Burpees
9 Box Jumps
*15 minute cap
Performance
A. Every 3 minutes x 5 sets
Power Clean & Split jerk- 1.1.1, Increase each set
*Hold split position for 2 seconds before recovering
B. Push Press-
4×5, R90s
*5lb increase from last week
C. 3 rounds for time:
400M Run
3 Bar Muscle Ups
6 Burpees to 6” Target
*15 minute cap
