October 17, 2020

Saturday, October 17th 2020

Warm-up
A. General
EMOM x 9
1. 60sec Bike or Row @ nose breathing
2. 30sec in and out plate hops
3. 30sec Downward dog hold

B. Specific
2 sets
5 Banded Y OH Squat*
5/leg Glute bridge
5 Box Jump + step down

B2. Specific Jerk Drills @30-50% / Broomstick
-5-7 no barbell, split jerk lands (foot work)
-5 split press
-5 jerk balance
-3 tempo + pause dips
-3 tempo push press
-3 split jerks
-Build up

Metcon
Metcon
E3MOM for 21minutes
15/12 Cal machine
10 Box Jumps @high
3 Split Jerks @ RPE 75-85%
Metcon (Time)
Team Version
You go, i go

5 rounds
45/36 Cal machine
30 Box Jumps @ high
9 Split Jerks @ RPE 75-85%

Cool down
Lower body Flow