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Wednesday 6/12/13

Strength:

  •  7 min. EMOM
  • Power Clean and Jerk x 3 @ 75%

MetCon:

  • 10 minutes to complete
  • KB (2)Loaded Split squats (32/24, 24/20) x10/10 unloaded split squats (scaled) x 10/10    
  • Box Jumps (30/24, 24/20) x 10
  • Hand release Push-ups x 10 
  • Split squats x 20/20
  • Box Jumps x 20
  • Hand Release Push-ups x 20
  • Time remaining for reps
  • Muscle ups (FB) 
    • DU's (Rx)
    • Single unders (Sc)

Auxiliary:

  •  Prowler Pushes 4 x D & B
  • Loaded Back Extensions 4 x 10 (Slow and controlled)

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