Tuesday 07.28.15

Warm up: 400m slow jog

then..

5 minute amrap

20 double unders/ 10 attempts

10 air squats

6 push-up rotations

Skill Review on Oly

EMOM for 12 minutes

Even minutes: 1 hip clean + 1 from mid thigh (power or squat)

Odd: 1 push jerk + 1 split jerk

Non-Barbell Option:

A: Go through the Oly with extremely light weight (pvc or training bar))

B: Rowing Intervals: 1 minute work/ :30 sec rest

Metcon: 7 minute amrap

8 push press (115/75)

10 pullups

12 double squat wallball shots (20/14)