Wednesday 4/19/17

 Conditioning:  EMOM:  10’  

10 x 50m Sprints  

3.)  MET-CON:  

Warm-up:    5 Wall Balls and 2 Power Cleans

3RFT

20 Wall Balls 20/14#

15 GHD Sit-ups  or  20 V-UPS

10 Power Cleans   135/95#   115/75#   95/55#

4.) EXTRA WORK:

Active Hang 3 x 15 sec,  Rest :30

     Supinated Chin Over Bar hold 3 x 10, rest :30

     Negative HSPU   3 x 5