Wednesday 4/8/15

1.)  3 Rounds:  250 m Row, 20 air squats, 20 Hollow Rocks, 10 Push ups

Then:  Oscillating hip-opener, T-Spine mob with foam roller and barbell, lacrosse ball work, PVC pass thru's, Clean Progression

2.)  Muscle Up Progression

a.)  Deep Dip

b.) False Grip

c.)  Pull to sternum

d.)  Head through, face down

3.)  For Time:

30 Squat Clean and Jerks  155/105#

* 10 V-Ups EMOM including the start of the workout

Extra:  EMOM: 10'

Odd:  5 strict Pull-ups

Even: 15 Russian KBS 70/53#

Then:  3 RFT

40 Mountain Climbers

40 Flutter Kicks

1,  25 m Sled Pull