April 2, 2017

A:Warm Up
10/8/6/4
Super man rocks
Hollow Rocks
Roll back to stands
Run a lap after each round.

Then:
2 rounds
10 Scorpions
10 Cat to cow
10 Lateral Lunges

B: Metcon (No Measure)

Skill and Drills EMOM x 12 minutes
M1: 3 High Hang Squat cleans + 2 Pause Split jerks (2s in dip)
M2: 6-10 Toes to bar
M3: 8-12 Pistols or single leg squats to box bench
Stay very light for the barbell work. Focus on the postions, dont rush!

C: Metcon (Time)
Teams of 2 must complete the following:
FGB-style until you reach 100 reps in each movement (1:00 at each)

Wall Ball @ 20/14
SDHP@ 75/55
Box Jump w/ step down@ 24/20
Push Press, 75/55
Calorie Row
Rest