Power Zone Training – CompetitorWOD

Biscoe
Biscoe

Warm-up
30/20 Calories on Bike
then
4 Sets
1 Strict Press
2 Push Press
3 Push Jerks
4 Split Jerks
*increase load each set

Gymnastics
EMOM 10
Odd- 1 legless Rope climb
Even- 30s max distance handstand walk

Strength
1. Push-press
3-3-3-3
2. Push-jerk
2-2-2
3. Split Jerk
1-1-1

WOD
With a Partner or Rest 1:1
10 Front Rack Lunges (155,105)
10 Burpee Lateral Jump
12/10 Calories on the Airdyne