Friday 151009

Warm-Up:

3 rounds
50/25 Single Unders/Double Unders

5 Plate Ext Rotations/side

5 Plate Lat Raises/side
10 front leg swings/side
10 side leg swings/side

then pause Barbell Complex

Strength:
A. RDL 3 x 4-6; 30x1; rest :90
B. :02 Pause Squat Clean and Jerk 10 x 1 sets, climbing weight as form dictates; rest :60
C. Arch/Hollow 2 sets :30/:30/:30/:30

MetCon:
3 sets
21 Cals AirDyne
15 Deadlifts
9 Bar Over Burpees
rest 2:00 between sets