Friday 160722

Warm-Up:
3 rounds
100m run
10 wall squats
10 banded good mornings
10 band dislocates

then Barbell Warm-Up

Strength:
A. Split Jerk 5 - 3 - 1 - 1 - 1 -1; build to a heavy Single; 2:00 between sets

MetCon:
AMRAP 10:00
7 Toes to Bar(Scale)
14 Wall Balls
21 Kettlebell Swings


Accessory:

3 sets

8-10 barbell roll-outs