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WEDNESDAY

21
Jan

WEDNESDAY

Strength: (Complete part A before moving on to part B)
A.) Push Jerk (working at 90% of 1rm)
3 @ 70%
3 @ 80%
3+ @ 90% (As many reps as possible, MUST be more than 3)

B.) Single Arm Bent Over Kettlebell Row (use bench)
3 x 10 (each side)

MetCon:
12:00 AMRAP
8 Single Arm Dumbbell Power Clean (each) (50/35)
90′ Shuttle Sprint
8 C2B Pull Ups
90′ Shuttle Sprint
8 Single Arm Dumbbell S2O (each)
90′ Shuttle Sprint
8 Bar Muscle Ups
90′ Shuttle Sprint

(30 Day Challengers: Moderate)