May 3, 2017

Warm Up:
3rds
3 :05 HS Hold w/ :03 Eccentric
2/2 Leg Cradle Lunge Step w/ vert flex/ext
5 Push Press (Build)

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique (Sets of 3)
Level 2: 5 x 1
*Add weight from 4.25.17

WOD:
“Horse Trader”
12min AMRAP
5 HSPU
5/5 Weighted Lunge
15 KBS – Russian (72/53)

Hump Day Pump:

A)
Front Squat – 4 x4 (Build)

B)
Close Grip Bench Press – 40 reps
*Pick a weight and do 40 reps for time.

C)
3rds Superset
MR Banded Tricep Ext :60
MR Barbell Bicep Curl :60
*Rest between sets