17
03 '19
Strength
Jerk waves
3 sets
3-2-1
Note: Same as last week, build up to a heavy single and back down for the next set. This is not meant to be a PR format
METCON
For time:
50cals row
50 toes to bar
50 dumbbell snatch 50/35
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
Snatch grip sots presses 3×5
Gymnastics
Rope pulls 3xmax
Core
50 GHD sit ups
17
03 '19
Teams of 2 (same or opposite sex)
5 rounds for time:
10 partner deadlifts 365/255
15 synchronized box jump overs 24/20
20 lateral med ball toss 15ft 20/14
Note: Bar at 305 with a female bar and use a 14lbs ball if opposite sex teams
