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