19 April 2016 19 April 2016
Tuesday 19 April 2016 '19 April 2016'

12792097_10208133919693169_6900370930489206243_o*Refer a friend to sign up this week and get 2 FREE private sessions!

1. Warm-up Base
80/50 Cal row – Weakness Warm UP

2. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70% – Movement feels good make your way into the 80’s

3. Met-Con
AMRAP 6 Minutes:
4 Squat Cleans 115/75lbs
4 strict ring rows and 4 strict pushups

1. Warm-up level 1
100/70 Cal row – Weakness Warm UP

2. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70% – Movement feels good make your way into the 80’s

3. Met-Con
AMRAP 6 Minutes:
4 Squat Cleans 155/105lbs
2 Bar Muscle Ups or 4 chest to bar and 4 strict pushups

1. Warm-up level 2
120/90 Cal row – Weakness Warm UP

2. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70% – Movement feels good make your way into the 80’s

3. Met-Con
AMRAP 6 Minutes:
4 Squat Cleans 185/125lbs
4 Bar Muscle Ups

4. Extra
In 7 Minutes:
Row 1k
Then max distance HS Walk in remaining time

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