Warm-up

Coaches Choice

Midline Accessory

0:30 sec on / 0:30 sec off
Wtd. Hip Bridges
HS Hold
Hanging L-Sit
3 Rounds through

Weightlifting

2 Power Cleans + 1 Front Squat + 1 Jerk (Every 90 secsfor 6 sets)

0, 1:30, 3:00, 4:30, 6:00, 7:30
Work on good technique for the Cleans and the Jerk.  You can work either the Push Jerk or the Split Jerk.  Pick which ever is your worst lift.

Metcon

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

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