Tuesday – December 8th

The rower awaits!

Weightlifting:
7 rounds on a 2 minute clock:
3 split jerk drop
7 good morning
*Weights will be quite light (20-30% of split jerk 1RM) for the split jerk drop. It’s a movement focussed on timing, position and speed much more than it is a lift for heavy loading. Use the same weight for the good mornings.

MetCon:
For time, on a Tabata timer: *11 minute cap
50/40 calorie row
50 kettlebell swing 70/53#
50 hand release pushup