Friday 2/12/16

Cycle 4 Day 19

1. Warm-up
SLOW 8 minute AMRAP
10 Ring dips
20 Air squats
10 Weighted hip extensions

Sampson, Lizard, Pigeon, Puppy Dog, clean progression

2. OLY
EOMOM for 10 minutes (5 Rounds)
4 Touch and go squat clean
Start in the neighborhood of 70-75% of your clean max and work up if you can.

3a. Met-Con
3 Rounds
Run 400m
21 KB swings 53/35lbs
12 Pull-ups