Sunday 150927

Warm-Up:
2 rounds

50 singles - 25 doubles

10 steps walking Sampson

4 inch worms (2+2)

10 dislocates

5 broad jumps

Strength/Skill:

A. Press Complex - 12:00 build to heavy complex of: 1 push press + 1 push jerk + 1 split jerk 

B. Ring Hold 4 x :20 - rest :60 

C. Hollow Hold x :30 - :45; rest :60 reps

D. External Rotations 2 x 8-10 30x0

MetCon: 

With a partner rotate through: 

2:00 Sled Pull 

2:00 Farmer's Carry

2:00 AirDyne
2:00 Burpee Pull Ups/or scale 

rest 2:00 

1:00 Sled Pull 

1:00 Farmer's Carry 

1:00 AirDyne

1:00 Burpee Pull Ups/or scale