Wednesday 150930

Warm-Up: 

3 rounds
10 cal sprint AD
6 spider stretches w/ rotation
5 sumo squat to stand
10 air squats

10 dislocates

Strength:
A. 3-2-1 Complex 3 Power Clean - 2 - Front Squats - 1 Jerk(Any Style), building rest :90
B. Shoulder Taps (from plank or w/ elevated feet) 3 x :30 rest :60

MetCon:

 EMOM 15:00
1 - 6 Shoulder to Overhead
2 - 12 Ball Slams

3 - 18 Abmat Sit-Ups