Wednesday


Published October 2, 2018


3 min Z1

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Crossover Symmetry

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Coach leads group through:

10 Push Up w/ scap retraction

8 SA Light RKB L/R

2 TGU to sitting position only L/R

:15 bar hang

x 3 rounds (increase weight on KB and TGU each round)

 

then:

 

A. Jerk (from rack) x 10 minutes of work. Build upon last week.
B. 5 minutes
100’ farmers carry (heavy)
:30 plank hold on elbows

Rest 3 minutes

7 minutes
2 KB or DB thrusters, 55/35# per hand
2 CTB pull ups
4 KB or DB thrusters, 55/35# per hand
4 CTB pull ups
6/6
etc..

Rest till 10:00 mark

Teams of 2
5 minute max calories on aB working :30 / :30


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