Tuesday – 12/17/2019

The Workout for Tuesday is:

APPLIED STRENGTH
Every 60 seconds, for 15 minutes (15 sets)
Power Clean + Hang Clean + Jerk
*Work up to heavy single for the day

METCON
4 Rounds for Time
-12 Power Cleans (135/95)
-10 Push Jerks
#BarFight
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]
:20 ON / :10 OFF x 16 Intervals
Odd – HS Hold
Even – Hollow Hold/Rock

[Gross Strength]
5 Rounds
-1:00 Max Thrusters (115/75)
-1:00 Rest
*Remember, once you drop the bar the set is over.

[Texas Cardio]
5 Rounds
-1:00 Max D-Ball Cleans (150/100)
-1:00 Rest

[Gymnastics]
Pull-Up Capacity
-Perform 1 Max Unbroken set of Pull-Ups
*If your max set is below 20, perform 20 reps for time.

[Engine Builder]
Mixed Modal
5 Rounds for Time
-20/15 Cal Assault Bike
-1000m Bike Erg OR 500m Row
-20/15 Cal Ski Erg OR 20 Burpees
-Rest 3 minutes