Wednesday

Warm-up
Warm-up
GENERAL WARM UP

2 Min Cardio (Increase pace every 30s)

Into…
1:00 Lizard Stretch (Left)
1:00 Lizard Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)

Into…

AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats

Strength
Jerk from the rack (3-3-3-3-3)
Go over push jerk and split jerk. Then take time to build to something relatively heavy, athletes can choose what type of jerk they want to perform.

Workout
Metcon (Time)
20-18-16-14-12-10-8-6-4-2

Wall Balls
DB or KB Box Step Overs (50/35)(24/20)

One dumbbell or kettlebell for the step overs.

Optional Cool Down
Warm-up
FOR RECOVERY
300 meter Recovery walk
3:00 Foam Rolling Upper Back / Shoulders

(No Measure)