Workout of the Day: 07-08-15 Wednesday

Warm Up

Run 400m

Then;

3 Rounds:

30” HS Hold

30” Squat Hold

10 Arch to Hollow (on bar)

Skill

1a) Kip/Butterfly technique

*rest 60-90 seconds

1b) 4x 3 – Split Jerks @ 60-70% of 1RM 

*rest 60-90 seconds

Conditioning

For time:

“Fran”

21-15-9

Thrusters (95#/65#)

Pull-ups

Then;

Run 400m

Then; 

40 Deadlifts

*12 minute cap