February 10 2021

Warm Up:

2x

10 Toe Grab Squats

30 Sec Lunge and Reach Hold (Each Side)

10 Cossack Squats

10 Tuck Jumps

10 DB Clean and Jerk (5 each side)

WOD:

Gym Crew

Strength

15 Minutes E3Min

Back Squat

1) 5@70%

2) 5@75%

3) 5@80%

4) 5@85%

5) Max Reps @80%

METCON:

3x 4Min to get

20 Box Jump Overs

16 DB Hang Clean & Jerk (8 each arm)

12 Strict Hand Stand Push UPs

Max Rep Toes to Bar Remaining Time

2 Min Rest between Rounds

L1- Step Ups + Hang Clean and Jerks 35/25 + Push Ups

L2- 16 Box Jump Overs + 14 Hang Clean and Jerks 45/35 + 8 Strict HSPU

L3 - As it is written 50/35

At Home

Strength

15 Min E3 Min

10 Jumping Lunges

METCON:

3x4Min to get

20 Tuck Jumps

16 Burpees

12 Push Ups

Max Rep VUps Remaining Time