3.11.2019

Warm-up
200m Run
3 Rounds
10 Pause Air Squats
5 Walkouts
10 Situps

15 Shoulder Rolls
15 Arm Circles
10 Wall Angels

PVC Shoulder Progression

Barbell at Rig
10 GM
10 Push Press
10 Front Squats

Split Jerk (Weight)
6×3
Work to a heavy.
Work on foot speed and consistent foot placement.
Metcon (AMRAP – Rounds and Reps)
Ascending ladder by 2
25 minutes
Hang Power Cleans 95/55
Front Squats
V-ups
100 m run or 6 cal row

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