1. Warm-up – Leg Swings, back twist, pvc
3 Slow Rounds:
Row 250m
10 Kipping HSPU or push ups
15 GHD Sit Ups
2. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70% – Movement feels good make your way into the 80’s
3. Met-Con
3 Rounds For Time:
100 Air Squats (newbies 75 reps)
10 Muscle Ups or 10 CTB/pullups
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