2019 Time to WORK Week 2 Day 4
1. Warm Up:3r
run 200
10 burpee over box
20rep ski
2. Weightlifting
Push Press (Week 1 of 4 )
3. Metcon The Meat Man (AMRAP – Rounds and Reps)
10min. AMRAP:
60 air squats
50 push-ups
40 alt. db snatches 50/35
30 box jumps 24/20
20 handstand push-ups
10 Jerks 135/95
60 air squats
50 push-ups
40 alt. db snatches 50/35
30 box jumps 24/20
20 handstand push-ups
10 Jerks 135/95
Can you get back to the air squats!?
4. Mobility
V-ups
After a few warm up sets complete:
Set 1) 5 x 65%
Set 2) 5 x 75%
Set 3) Max reps at 85%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down 65% and go immediately into 1 more max effort set.
**SUPERSET with;
6 HEAVY DB Bent Over Rows (ea. arm)
immediately into;
50 Double Unders