Wednesday 4/27/16

1. Warm-up
3 slow rounds:
10 Hip Extensions
30 Double-Unders

Then:  3 position lunge, Seated straddle, Legs together, PVC's, Burgener warm-up

2. Met-Con
For total time:
Run 200m
Rest :60
Run 400m
Rest 2 minutes
Run 800m
Rest 3 minutes
Run 1 Mile

Choose one or the other!!!!

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

4. Front Squat----EXTRA

5 x 3 @ 60-75% Of your Back Squat 1 RM