Tuesday – 7/9/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
2 Rounds
-1 Minute Machine
-10 Cobra Push-Ups
-8 Shoulder Taps + Toe Taps
-6 Burpee Kick Backs

(Mobility)
-Neck Rotation x 10 reps each directions
-Puppy Dog Stretch x 30 seconds
-Forearm Stretch x 30 seconds

(Specific)
Power Jerk Technique

STRENGTH
E2M x 12 Minutes
Power Jerk x 6 reps @ 60-70% of 1RM Jerk
*Pause for a count overhead every rep.

METCON
3 RFT
-60 Double-Unders (Rx+ 100 reps)
-20 Alternating DB Snatches (50/35)(Rx+ 30 reps)
-100′ Double DB/KB Front Rack Carry
Time Cap = 12 minutes

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
3 Rounds
-DB Seesaw Press x 8-10 reps /side
-Inclined DB Tate Press x 12-15 reps

[Applied Strength]
E2M x 20 Minutes
Power Clean + Hang Clean + High Hang Clean
Sets 1-3: 55-60%
Sets 4-6: 60-65%
Sets 7-8: 65-70%
Sets 9-10: 70-75%

[Gross Conditioning]
4 RFT
-20/15 Cal Assault Bike
-20 GHDSU
-6 DBall Cleans (150/100)
-200′ Shouldered DBall Carry
-Rest 60 seconds

[Engine Builder]
Running Endurance Option
4 Rounds
-Run 1600m
-Rest 3 minutes
*Run each round with ascending effort: 75% / 80% / 85%/ 90%

Mixed Modal Endurance Option
4 Rounds for Max Reps
AMRAP x 4 Minutes
-20/15 Cal Row or Ski
-20/15 Cal Assault Bike or Bike Erg
-20/15 Cal Air Runner or Row
-Max Burpee over the erg in remaining time
*Rest 2 minutes between rounds.