Monday 5/8/16

1. Warm-up
5 x 200 m Runs

Then:  Sampson, Lizard, PVC's, Clean Progression

2. Strength
Deadlift 5×3
The first four sets are warm-up sets between 60 and 80%. The final set is only working set at 85%. All percentages are based off of your 1RM.

3. Met-Con
4 Rounds For Time:
7 Power Cleans 185/125lbsSc:  135/95#
14 Bar Facing Burpees
21 Wallballs 20/14lbs

4. Gymnastics Test---EXTRA
3 Rounds For Time:
75 Air Squats
15 Kipping HSPU
Rest :90