Wednesday 101216

Warm Up
Crossover Symmetry Activiation
then
2 Rounds
15 Hip extensions
15 Pull-ups
15 Empty bar OHS

SPEED Back Squat
8×3 @65%
Controlled on the way down, explosive on the way up.

Split Jerk
6×3 @70-80%
The speed and technique of this lift are the goal,  improve both and weight will not be an issue.

Metcon
AMRAP 12
30 Overhead Squats (95/65)
20 Pull Ups
10 Box-jumps (30/24″)

Optional
Skill Metcon
AMRAP 12 minutes
Run 800
then
Max muscle-ups in remaining time*
*Rest 30 seconds every time you come off the rings
**Try to get 30+