Friday March 24th

The gym is closed for a week or two. Let me know if you want to borrow some equipment.

Warm up
3 sets
5 Front Squats (empty bar) 
5 Push Press (empty bar) 
20 Single Unders

Strength (you can use a barbell or DB’s for this)
4 sets of 8 push jerks- 60 percent of 1 rep max


AMRAP 12 Minutes 
20 Pull Ups (bent over rows if you dont have a pull bar)
40 Thrusters (45/35) (these should be very light)
100 Double Unders or Single Unders 

  • Target Rounds: 3+ 

Pull Ups should be done in big sets.  

Thrusters done with empty bar. Advanced athletes looking for a challenge should aim unbroken here. Weight must be extremely light, and athletes won’t hesitate to lift. The goal, regardless of skill, should be 2-3 sets.