STRENGTH

5 SETS*

• 2 Push Press +1 Push Jerk + 1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

WORKOUT

EMOM x 12 MINUTES

• MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
• MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro 75 Fast Single Unders – Intermediate – 40 Double Unders Advanced – 40 Unbroken Double Unders

ROOKIE WOD klo 19

Push press and Split jerk skills

Metcon:

With partner work/rest 1/1

12min AMRAP

• 2 x 25m+25m Prowler push (light weight)
• 20 1 arm DB thruster
• 20/14 cal Bike 0r Row

HUOM!  Klo 6 Aamu aerobinen

Warm up +

AMRAP x 35 MINUTES

 Easy/moderate speed and focused on form

• 400m Run
• 500m Row
• 1500m Bike
• 20 Perfect Push-Ups
• 30 Sit-Ups
• 40 Walking Lunges
• 1:00 Athlete Choice*