 Emily V. Strength4 Sets: Every :90 1x Split Jerk @ 70-75% of 1RM Clean and Jerk Met-Con5min AMRAP: 4x Burpees 2x Toes 2 Bar 6x Burpees 4x T2B 8x Burpees 6x T2B 10x Burpees 8x T2B -Continue to build by two reps in each movement for the 5 minutes Post2 Sets:
One Arm DB Rows x6/side Then... 200m Farmers Carry -As heavy as possible
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 16.4 CF Open StrengthBack Squat 3@ 65% 3@ 75% 3+@ 85% Met-ConFor Time:
15x Squat Clean (115/80#) 400m Run 10x Squat Clean (135/95#) 200m Run 5x Squat Clean (155/105#) 100m Run ***Scaled Weight Option 15x 75/55# 10x 95/65# 5x 115/75#  Coach Cakes Met-ConTeams of two; One partner working while other rests 5 Sets of two minutes on/two minutes off: 12x Push Press (95/65#) 12x Box Jump with Step Down (24/20") M.E. Row for Cals in remaining time -Score team's total cals rowed. SkillToes 2 Bar
-Perform a set of max reps, then 2 sets @ 60-65% of max reps |
AuthorCoach Erin |
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