Strength Complex
Every 2:00 for 6 sets, building in weight:
4 Back Squats + 1 BTN Push Jerks + 1 Split Jerk
*Complex should be completed unbroken. From rack.
*Start with moderate weight and increase your weight after each set.
WOD
“Team of 2” “IGYG”
16 AMRAP:
Buy in: 18 Wall Walks *share anyway
6 Sand Bag or MedBall Hug Alt. Forward Lunge
6 Sand Bag or MedBall Hang Squat Cleans
6 Sand Bag or MedBall Hug Alt. Reverse Lunge
Rx: 32/20 kg
*The ball can be held any way for the lunges. The cleans are hang squat cleans.
*Scale wall walk reps and movement options for beginners.
Acc:
2-3 Sets;
12-16 Alt. KB Gorilla Rows (rpe 6-7)
12-15 Plate Deficit Push Ups
12-15 DB Pull Overs (rpe 6-7)
rest 1′ btw sets