WEDNESDAY

Justina

Nutrition Challenge peeps don’t forget to put your points on the sheets on the PR board!

STRENGTH:

Power clean

2/2/2/2/2

Take 15 min to work up to a 2 RM

METCON:

OPEN & PERFORMANCE
“Handlebars”
4 Rounds:
21/15 Calorie Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)

FITNESS
“Handlebars”
4 Rounds:
21/15 Calorie Bike
15 Toes to Bar
7 Power Clean and Jerks (105/75)

Sub out T2B w/ medball situps or knee raises

Choose a weight that you are able to break up in small sets or quick singles. Do not get hung up on the bar!!  If there are not enough bikes, the workout will be staggered 2-3 minutes or you can row 21/15 calories.

WEIGHTLIFTING/OLY

1. Strict press

1 RM

2. 2 sets

Bulgarian split squats x 20 each leg

Rest 60 sec after each leg

Single arm db row x 8 reps

Rest 60 sec after each leg

3. SKILL WORK:

Handstand push up progression, wall walks, kipping hspu, strict