April 17, 2020
EQUIPMENT VERSION
Strength: Pressing Complex
5 sets of:
3 DB Strict Press
4 DB Push Press
5 DB Push Jerk
*Complete this complex all on the right arm, followed by the left arm. Rest as needed between sets. Can be completed with a Barbell instead of Dumbbell.
Metcon:
5 x 3:00 AMRAP
6 Burpees
8 Alternating Dumbbell Hang Clean & Split Jerk
10 Lateral Dumbbell Over and Back Hops*
Rest 1:00 between ARMAPs
*1 Rep = Over and Back
NO EQUIPMENT VERSION
Strength: Pressing Complex
5 sets of:
3 Strict Press
4 Push Press
5 Push Jerk
*Use an Odd Object as your weight implement for this complex.
Metcon:
5 x 3:00 AMRAP
6 Burpees
8 Odd Object Ground to Overhead
10 Lateral Odd Object Over and Back Hops*
Rest 1:00 between ARMAPs
*1 Rep = Over and Back
