Thursday

Warm-up
Warm-up
AMRAP x 5 MINUTES
:30 Row @ Moderate Pace
5/5 DB Strict Press*
5/5 DB Hang Power Clean
5 Scap Push-Ups
5 Knee Push-Ups**

*Halfway switch DB Push Press
**Halfway switch to Push-Ups

Note for Coaches – After completion of the Warm-Up, DBs can go away and Barbells come out

Skill
Metcon
3 SETS*
5 Split Jerks**

-Rest as Needed b/t Sets-

*Keep weight light for all 3 sets
**Each rep, hold a :02 pause in the "split position" before correcting feet. Work on pressing body fast under the bar to solid lockout.

(Score is Weight)

Workout
Metcon
3-4 SETS FOR QUALITY
15 Narrow Grip Push-Ups
100m DB or KB Farmer Carry (AHAP)
30 Sit-Ups*
750/600m Row

-Rest 1:30 b/t Sets-

*GHD Sit-Ups Optional

(Score is Time)

Optional Finisher
Metcon
2-3 SETS
:30 Banded Plank Hold*
30 Banded Straight Arm Pull-Down

*Band held under hands, across the back.

-Rest as Needed b/t Sets-

(No Measure)