171013
Warm-up
Warm-up
coach led
Warm-up
behind the neck push jerk
Strength
Behind The Neck Jerk (1×1)
15 minutes to get a heavy single
Single Arm Row (3×10 each)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
3 shoulder press (70%)
3 push press
3 jerk
12 alt lunges
3 shoulder press
3 push press
3 jerk
200m run
3 shoulder press (70%)
3 push press
3 jerk
12 alt lunges
3 shoulder press
3 push press
3 jerk
200m run
Mobility and Recovery