Dynamic :

1) Run 200 meters
2) Alternating Tabata sets of :
A) Pushups
B) Air Squats
3) Run 200 meters

Metcon (No Measure)Medicine Ball Technique :

Q : Why learn the medicine ball clean?
A: It translates to a squat clean.

A) Neutral Head Position
B) Setup lower than deadlift
C) Back flat
D) Weight on heels
E) Open hips
F) Don't curl the ball, shrug it!
G) Get under the ball fast
H) High elbows

Metcon (No Measure)Push Jerk Technique :

A) Same setup for Jerk as that of shoulder press or push press. Tight core, feet shoulder width apart. Elbows in rack position.
B) Dip same as push press.
C) Drive upward same as push press.
D) Dip and press simultaneously catching the bar in a partial squat with arms locked out overhead.
E) Stand to finish rep.

Metcon (No Measure)12 Minute AMRAP of :

Weighted 100 m run
MB Clean x 5
Push Jerk x 5

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