Wednesday 092816

Warm Up
Crossover Symmetry - Activation
AMRAP 4 minutes
10 Calorie row
10 Empty bar thrusters

Speed Back Squat
8×3 @60%
Controlled on the way down, explosive on the way up.

Split Jerk
6×3 @70%
The speed and technique of this lift are the goal right now.

Skill
3 Rounds
20 Assault Bike calories
15 Toes to bar
Rest 2 minutes
3 Rounds
15 Assault Bike calories
10 Toes to bar
Rest 2 minutes
3 Rounds
10 Assault Bike calories
5 Toes to bar

Pick 1 - Which needs more work
Skill Metcon
4 Rounds
50′ HS walk
15 Ring dips
10 Push jerk 165/110lbs*
*Push jerk weight increases 20/10lbs each round
or
Endurance
500-400-300-200-100-250-200-150-100-50 M Row
Rest 1:1