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WEDNESDAY 10.4.2017

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STRONG
Warm-up
Clean and Jerk Warm Up
5 Hi Hang Muscle Cleans
5 Front Squats
5 Press
1 Split Jerk
3 Jerk Balances
Weightlifting
Squat Clean
10 minutes to build to heavy 1 rep
Weightlifting
Jerk Recovery
10 minutes to build to heavy 1 rep
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
METCON
4 Rounds of:

Row 500m
25 Thrusters 45/35
15 Pull Ups