Push Jerk + Split Jerk
EMOM 5
1 Complex
(pause in the catch for 2-3 seconds)
EMOM 5
1 Complex
(regular speed)
Build across sets
Metcon:
3 Rounds
12/8 Calorie Bike (or 200m Run)
8 S-Arm DB Complex* 50/35
12/8 Calorie Bike (or 200m Run)
8 Bar Muscle Ups
*1 Rep is 1 DB Snatch + 2 OH Lunges
Alternate arms each rep (5 complex/side)
*14 Min Cap*
ATHLETES NOTE:
The DB Complex is 3 reps on the same arm, then
switch. Each 3 rep complex (DB Snatch + 2 Lunges) is
"1 rep" in the workout. If DB OH Lunges is a struggle,
consider going lighter to keep moving
Competitor's Extra:
EMOM 8
5 Ring Dips + :15 Hold on last rep
5 Tempo Dips (:03 down - full speed up)
Alternate movements
Bodybuilding Workout: (Abs, Shoulders and Traps)
- Hanging Leg Raises – 4 sets x 30 reps
- Cable Rope Crunches – 4 sets x 30 reps
- Dumbbell Presses – 4 sets x 8-10 reps
- Reverse Crunches – 4 sets x 30 reps
- Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps
- Upright Rows – 4 sets x 8-10 reps
- Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps
- Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps
- Barbell Shrugs – 4 sets x 8-10 reps
- Snatch-grip High Pulls – 4 sets x 8-10 reps