Day 4

A. Warm-Up - KB Warm-Up (35#)

3 Rounds of,

10 Russian Swings (Single Arm)

10 SDLHP

10 Goblet Squats

10 Single Arm Push Press 

B. Behind The Neck Jerk (7 x 3)

Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible.

C. Metcon (AMRAP – Rounds)

EMOM x 10 minutes

7 Front Squats (95/65)

7 Push Press (95/65)

D. MetCon (Time) 

3 x 1000m Row

- Rest 3 minutes between efforts