Warm-up
– Dynamic- focus on legs
-mile run
-mile run
Demo
Rope Climb
Burpee
Deadift- use PVC review as leg lift
Burpee
Deadift- use PVC review as leg lift
Metcon (AMRAP – Reps)
Minutes
1 minute rope climbs
1 min burpees
1 min deadlift
1 minute rest
x3
Weightlifting
Jerk Work (1x1x1x1x1x1x1x11x1x1x)
Introduce split
take from rack’
build up
take from rack’
build up