June 28, 2016
TUESDAY!
STRENGTH:
(12:00) Push Jerks!
Work up to a 3 Rep MAX Push Jerk followed by 90%x1 of your 3RM heavy for the day.
SCALE DOWN OPTION:
3 Rep Semi Heavy Push Jerk or Push Press (no % work to follow).
STRENGTH ALTERNATIVE:
12:00 AMRAP!
15 OH Swings #44/25
12/10 Calorie Bike
50 Bicycle Kicks
MET CON: 15:00 Clock!
E: 4RFT!
200 M “MB” Run #50/30
10/8 D-HSPU:
Men: #45+25×2 BP
Women: #45 + 10×2 BP
10 Box Jump Over’s “30/24
RX: 4RFT!
10 HSPU
12 Box Jump Over’s “24/20
200 M “MB” Run #40/20
SCALED: AMRAP!
200 M “MB” Run #30/15
8 HSPU (assisted HSPU, seated DB Strict Press (on box) #25/15
10 Box Jump Over’s
(Alt. Step Up & Over’s) “24/20
Coaches Intent of the Met Con! Level of Intensity: Semi High (85%). Another upper body challenge for whoever is up for it. Strategy is everything.