22 May, 2021
BB 5.22.21
Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover in Split Position
3 Tall Jerks
1 Swimmer Hover in Split Position
Half Way Split Jerks (Complete 4 sets of 5 reps)
Perform the Jerk movement in the half split position
Front Squat + Jerk (Build to a heavy but perfect 2 + 1)
Perform Front Squat movement followed by Jerk movement – No Thrusters
Metcon (Time)
Accumulate 3 mins holding an empty barbell overhead
Time Cap: 5 mins
Metcon
Complete 3 sets of:
8 Barbell Jump Squats
8/leg Calf Raises
8 Barbell Jump Squats
8/leg Calf Raises
Metcon
Complete 3 sets of:
30 secs Elbows Forward Weighted Plank
12 DB Romanian Deadlifts
30 secs Elbows Forward Weighted Plank
12 DB Romanian Deadlifts
