Saturday, May 9, 2015

Warm Up
A. Joint Prep from head to toe x 5 minutes
400 meter run at 60% 
B1. 60 sec resting squat
B2. lizard x 1 length -
B3. Eagle grip hang (either for time - 30 sec- or disclocates or swinging
2 sets

A. Clean high pulls
Take your max clean and add 20 lbs to it. Do 5 sets of 3. 

B. 3 sets
AMRAP ring dips in 60 sec. No turn out necessary.
zero Seconds Rest
2 Rounds:
From the Rack Back Squats x 7 (take 70% of your no tempo 3RM)
DB Push Press x 12 30/50 lbs