130322 ~ Friday Fun!

130322 ~ Friday Fun!

Strength:

5 x 3 Split Jerk @ 90% 1 RM C&J

**Focus on quick bar movement!**

Conditioning:

Friday Fun

3 Rounds for Total # of Reps

1 min ME Burpees

1 min ME Push Press (115/75#)

1 min ME Box Jumps (24/20")

1 min ME KBS (50/35#)

1 min Rest

Cash Out

2 x ME 500m row 

**20 burpee penalty if +/- 5 sec. discrepancy between rounds**

**For 13.3 Open Competitors Only**

1. 15-20 min light row

2. EMOM 5 min

    2 - 1 1/4 Front squats @ 50% 1 RM

3. EMOM 5 min

    2 Push Press @ 50%

4. 3 Rounds not for time but for movement practice

     5 Wall Ball (20/14#)

     20 DU

     1 MU

5. Shoulder and hip mobility 

 

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