091015

Dynamic Warmup

Kipping Practice, 10 kipping pullups

Hollow body holds 3x20 sec

Split Jerk: work up to a new 1rm

Metcon:

30 Clean and Jerk (95/65)

1 rope climb

run 200m

20 snatches (95/65)

1 rope climb

run 400m

50 OH walking lunges (45/35)

1 rope climb

run 200m