Tuesday 4/26/16

1. Warm-up
1 mile Run ( 10' Time cap)  6 Big Laps

Then:  Sampson, Lizard, Butterfly, Shoulder mob with bands/box/or 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
AMRAP 6 Minutes:
4 Squat Cleans 185/125lbs
4 Bar Muscle Ups or 6 C2 Bar Sc:  8 Pull-ups