Press-
Every 2:00, for 6 sets- 3 Push Jerks
(6 sets to build heavy 3)
***
Metcon-
5 Rounds for time-
10 Sit ups
25 Strict presses @20/15kg
50 Double unders (or 90 singles)
***
Gainz-
On a running clock-
0:00-10:00– Every 2:00-
1 Hang squat clean + 5 front squats
10:00-14:00– Rest & transition
14:00-29:00– EMOM-
– 5-8 DB Z-press
– 8 DB Goblet cyclist squat
– :45 Gymnastics plank
29:00-32:00– Rest & transition
32:00-36:00– EMOM-
12-16 Tall Kneeling Halo with plate