Monday 04.06.15

Warm-Up:

400m run

then.. (3 sets)

10 wallballs

5 ring rows

5 inch worm walk outs

* Oly skill review *

Strength Testing Week

Front Squat: 5-3-1-1-1 (Finding your 1rm)

Strict Pullups: 3 x 7 (add load if applicable)

Pushups: 3 x max unbroken with perfect form

Olympic Lifting

5 x 1 power clean + 1 hang power clean

(building load)

5 x 1 push jerk + 1 split jerk

(building load)

(Rest between 90 seconds & 2 minutes b/t lifts)

Metcon

7 minute amrap

10 burpee to box jumps (24/20")

7 toes 2 bar