10/13/15

TUESDAY

Strength: Pressing/Core

  • 12 Minute EMOM
    • Even Minutes starting at 0:00: 1 Push Press + 1 Push Jerk + 1 Split Jerk at 75%
      • At minute 6:00 (4th set), switch to 1 Push Jerk + 1 Split Jerk at 80%
    • Odd Minutes starting at 1:00: 25-30 second Hollow Hold

MetCon: 13 Minute AMRAP

  • 10 DB or KB Snatch (no measure, go heavy for you)
  • 10 Plate Burpee to Overhead (45/35)
  • Run 1 Lap

Post-Workout: Gun Show

  • 3 x 12 DB Curls
  • 3 x 12 Overhead Tri Extensions