04/11/19

Weightlifting

2 Front Squat + 2 Jerk Complex

17min. to work up to a heavy complex of:
2 Front Squats + 2 Push or Split Jerks (Out of the rack)

*The entire complex is 1 rep
*Do as many sets as time allows for
*Rest 90sec between sets

Metcon

17min. to get as far as possible...
5 Rounds:
10 Thrusters
15 Pull-Ups
30 Double Unders

immediatley into;

AMRAP in remaining time...
10 Front Rack Lunges
15 American KB Swings

Score is just rounds and reps completed on the second part. Gotta get there to put up a score :)