Friday April 30th


Friday April 30th

3 Rounds
200m Run
10 Jumping Lunges
3 Wall Walks
10 Jump and Land in Split Jerk Stance w/o Barbell
10 Jump and land w/ Barbell 10 Light Split Jerks (Pause in the catch)

Every 3 Minutes for 18 Minutes
3 Split Jerks 60-80% (Form Focus)

9 Rounds
5 Bar Facing Burpees
5 STOH 135/95lbs
Time Cap: 10 Minutes

Target Score: 5-8 Minutes
Fire breather score: Sub-4:30

The stimulus today is for athletes to set themselves on fire and try to finish before they completely burn up. This is a Metcon equivalent of bike sprints.

Extra work
Every 3 Minutes for 12 Minutes 18/12 Calorie AAB