Thursday – WGC MAP Sets + Scap
3 sets:
300m Rowing
400m Run
50 Du’s/100 Su’s
20 Wall Balls @ 15/20lbs to 9/10ft
15 Toes to Bar or Leg Raises
Rest 5 min b/t
+
10 min 75%/Moderate:
50 Step-ups on to 20”
25 No Push-Up Burpee
AMRAP in time remaining of:
30 sec L arm OH KB Hold @ moderate loading
30 sec R arm OH KB Hold @ moderate loading
Thursday – Cj Tech->Cj Mod + IGT Sets
A. Hi-Hang Squat Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 x 8 sets, 1:30 min – if it looks good you can add loading
B. 10 sets @ high effort:
10 Box Jumps @ 20/24” – step down
5 Pull-ups
5 Toes To Bar
5 Push-Ups
20 Du’s
1 min b/t sets