Mission Fitness – cross training
Barbell Complex (5 Rounds for weight)
Every 90 seconds for 5 rounds
2 push jerks
1 split jerk
***Starting around 50% of your 1 rep max push jerk and building
If possible.
Metcon (Time)
RX+
21-15-9-6-3
Russian KB swings(70/53)
Burpees
60 Dus after each round
RX
Russian KB swings(53/44)
Burpees
50 Dus after each round
Scaled
Russian KB swings(44/35)
Burpees
60 Single Unders after each round