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Friday 6/28/13

Strength:

  •  7 min. EMOM
  • Squat Clean Thrusters x 3 @ 55% of your C & J 1 RM

MetCon:

  •  4 RFT
  • Pistols x 8 (Scale is 20 prisoner walking lunges)
  • T2B x 12
  • Plyo push-ups (two 45 lb plates on either side of you) x 8 - No knees down plyo-push-ups.  Scale is hand release push-ups.

Auxiliary:

  •  Loaded Back Extensions w/2 sec. hold at top 3 x 10 (Slow and controlled)
  • Handstand holds 3 x ME

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