250909 Tuesday

Weightlifting 1 push jerk + 1 split jerk Build to max Metcon 3 rounds 4 min amrap 40/30 cal row or 500m run 10 clean and jerk (50/35) Max burpees over bar 2 mins rest

Strength Bench press 4 sets x 8-12 reps DB Bench Fly 4 sets x 8-12 reps Triceps Extension or Skull Crushers 4 sets x 8-12 reps Metcon 6 rounds for time Partner a 400m run While partner b does max cal

Gymnastics 20 min emom Min 1: 10-30 sec hanging tuck hold Min 2: 20-40 sec right leg bottom pistol hold (sc wallsit) Min 3: 20-40 sec handstand hold Min 4: 20-40 sec left leg bottom pistol hold (sc wa