Thursday 1, June 2017

Warm up
500m row
3x
10 back extensions or supermans
10 push ups
10 ab mat sit ups

 Ready
7 minute EMOM
45 second crunch

Strength
Clean and Jerk
1-1-1-1-1-1-1-1-1-1
80% of your max
Catch in the hole

 Metcon
3x
25 KB swings 32/24kg
15 ring dips - any version other than kipping or strict on the RINGS is considered modified and is = double reps 30 each round