Wednesday 4/20/16

1. Warm-up
3 Slow Rounds:
Row 250m
5, 10sec Handstand Holds
15 GHD Sit Ups

Then:  Leg Swings, 3 position Lunge, PVC's

2. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70% – Movement feels good make your way into the 80’s

3. Met-Con
3 Rounds For Time:
100 Air Squats
10 Muscle UpsRX:  10 C2BSc:  15 Pull-ups