A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today is week 2 of Jerk work. Your load should be a moderate weight and there should be no
missed reps.
– Metcon: Today’s Metcon is intended to be a sprint, around 85% effort. This is a high-effort work, but
not in the sense you’ll redline on the bike. Break Pull-ups/Snatch in a manner that will keep your HR at
bay.
– Strength: Today is week 2 of Jerk work. Your load should be a moderate weight and there should be no
missed reps.
– Metcon: Today’s Metcon is intended to be a sprint, around 85% effort. This is a high-effort work, but
not in the sense you’ll redline on the bike. Break Pull-ups/Snatch in a manner that will keep your HR at
bay.
B) Warm Up (3:00 – 15:00)
Grab a light band then perform:
50 Jumping Jacks
40 Air Squats
30 Shoulder Taps (Left + Right = 1)
20 Scorpions (total)
10 Yoga Push-ups
Then with your band:
10 Pass Thru
20 Banded Pull-aparts
10 Around the World (5 each)
20 Banded Pull-aparts
20s Pec Stretch in Pull-up Rig each side
Grab a light band then perform:
50 Jumping Jacks
40 Air Squats
30 Shoulder Taps (Left + Right = 1)
20 Scorpions (total)
10 Yoga Push-ups
Then with your band:
10 Pass Thru
20 Banded Pull-aparts
10 Around the World (5 each)
20 Banded Pull-aparts
20s Pec Stretch in Pull-up Rig each side
C) Strength (15:00 – 35:00)
EMOM 8:
Minutes 0:00-4:00: 2 Jerks @75%
Minutes 5:00-8:00: 2 Jerks @80%
D) Metcon (35:00 – 55:00)
For time:
30-20-10
Alt. DB Snatch (40, 30)
Pull-ups
Calorie Bike
12:00 Time Cap
Rx+:(C2B Pull-ups) (50, 40)
L3: (35, 25) (21-15-9 Pull-ups)
L2: (30, 20) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows) (Cals on Rower)
*Alternate Option for Air Bike
– Running 600/400/200 meters
– Cals on Rower
– Double Unders of 100-75-50
E) Extra Credit (55:00 – 60:00)
OH Banded Tricep Extensions: 4 x 25. Rest 60s.
*Between sets complete 20s Hollow-Hold OR 15s L-Sit Hold