WEDNESDAY

If you have not brought in money for the Open t shirt/tank tops, please do so ASAP! Thank you!

STRENGTH:

2 Push Press + 1 jerk (push jerk or split)
2 + 1 x 5 progression

METCON

“Pushed Around” 

OPEN
Every 3:00 x 4 Rounds 
15/12 Calorie Row 
10 Barbell Facing Burpees 
Max Push Press in remaining time (115/80) 
No rest between rounds

PERFORMANCE
Every 3:00 x 4 Rounds 
15/12 Calorie Row 
10 Barbell Facing Burpees 
Max Push Press in remaining time (95/65) 
No rest between rounds

FITNESS

Every 3:00 x 4 Rounds 
15/12 Calorie Row 
10 Barbell Facing Burpees 
Max Push Press in remaining time (75/55) 
No rest between rounds

WEIGHTLIFTING/OLY

1. Snatch + Snatch Balance + Snatch (1+1+1) x 5. Stay light and just work speed.

2. Wide Stance (wider than normal squat stance) Box Squats x 5,3,1,5,3,1,10. Move up in weight each set. On the set of ten, deload to a weight that will be challenging for the last 3-5 reps.

In between box squat sets:

Push ups (ring or regular) x 15. If push ups are really easy for you, perform at a slower tempo.

3. 3 sets:

Barbell Curls x 15