Thursday 4/8/16

Base

A. 1 Power Clean + 1 Hang Power Clean + 1 Jerk; rest 3 mins x 3
B. Strict pull ups (use a band if needed) or lat Pull downs 8 x 3-6 @21×0; rest 2 mins
C. Handstand holds against a wall 3 x 60 secs

Extras

C. L Sit on parallettes 3 x 25 secs

Climb

A. 1 Power Clean + 1 Hang Power Clean + 1 Jerk; rest 3 mins x 3
B. Butterfly C2B UB 10 x 3-5
or Butterfly tech work
C. Handstand walking skills.

Extras

C. L Sit on parallettes 3 x 25secs

Metcon

3-6-9-12-15
Barbell thrusters 55/45#
Row Cals
+
3-6-9-12-15
Pull ups or Torsonator row reduce pull ups to 2-3-4-5-6 if required
Box jumps step down
+
3-6-9-12-15
Airdyne
10-20-30-40-50
Double Unders