Wednesday –
A. 3 Sets for skill
A1. Jerk Balance x5 @50% or less of max
A2. Hollow Rock x15
A3. Muscle Up Progression
B. Rowing Intervals
Row 250m @high effort, rest 3 min x4 sets
C. 12 min AMRAP
Run 200m
15x KBS 53/35
30x Double Unders
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Wednesday –
A. 3 Sets for skill
A1. Jerk Balance x5 @50% or less of max
A2. Hollow Rock x15
A3. Muscle Up Progression
B. Rowing Intervals
Row 250m @high effort, rest 3 min x4 sets
C. 12 min AMRAP
Run 200m
15x KBS 53/35
30x Double Unders