“Nicole”

1. Strength-

a. 10 min to work up to a HEAVY 2 rep Overhead Squat

b. 10 min to work up to a HEAVY 2 rep JERK.

*Jerk can be a push jerk or a split. Weight is Heavy and it should NOT be a push press!

2. METCON-

“Nicole”

AMRAP 20 minutes:
-400 meter Run
-Max rep Pull-ups

After 400 m run (stop sign and back), you go for max attempt pullups. Everytime you drop off the bar, head out for another 400 meter run. Your score = your TOTAL number of pull-ups.

*When you are going for max pull ups every round, you should be falling off the bar at the last rep!*

pullups