Workout 1 (Monday's Class) - Week 3

0. Recovery Session

10 Minutes of
Movement and Mobility

*Perform in the AM if you workout in the PM or vice versa.

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1. MetCon - TESTING

"Grace"
For Time
30 Clean and Jerks (135/95/40%-50%)

10-Minute Time Cap

Scaling and Equipment Substitutions:

30 Clean and Jerks (135/95/40%-50%)

Equipment Substitutions:
~30 Burpee Double DB/KB Clean and Jerks (50s/35s/Heavy)
~40 Burpee Double DB/KB Clean and Jerks (35s/25s/Medium)
~Sandbag Clean and Jerks (120/80)
~40 Burpee DB/KB Alternating One-arm Clean and Jerks (50/35/Heavy)
~50 Burpee DB/KB/Ruck One-arm Clean and Jerks (35/25/Medium)

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2. Hypertrophy

Tabata
8 x 20-Second AMRAPs (10-Second Rest)
Jumping Lunges