WARM-UP:

3 rounds:
200m row
10 Hand release push-ups
8 Cossack Squats
15 squat jumps
10 RDL’s

SKILL:

3 sets of max L-Sit holds on rings

WEIGHTLIFTING:

Bench Press

4 x 5 @70%+

METCON:

9 Minute AMRAP

6 Ground to Overhead (155/105#)
8 Alternating Pistols
10 Ring Dips

______

LEANFIT:

For time:

30 Clean & Jerks (115 lb./55 lb.)
40 V-ups
1500m Row
1 mile Run

_____

DE:

2 rounds for time of:

20 Clean & Jerks (115 lb./55 lb.)
40 V-ups
1500m Row
1 mile Run
Rest 3 minutes

Media:
Thursday March 29, 2018

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