Monday - 4/17/2017

Warm Up:

200m Run

15 KB Swings (35/26)

15 Box Jumps (20/16)

12 KB Swings (53/35) - Russian if needed

12 Box Jumps (24/20)

9 KB Swings (70/53) - Russian if needed

9 Box Jumps (30/24)

3 High Hang Power Clean + 3 High Hang Squat Clean w/ PVC

3 High Hang Squat Clean w/ barbell

 

Strength: Clean & Jerk

4x3 High Hang Squat Clean, ascending

3x2 Squat Clean & Jerk, ascending (may drop from top, does not have to be TnG)

 

Metcon: 4 RFT

6 C2Bar Pull-ups

8 C2Barbell Push-ups

10 Deadlifts (185/135)