Sunday 160703

Warm-Up:
5:00 double under practice,
then x 2 -
Pigs on ice skates
Squat to stand
Box jump progression
Handstand shrugs
:30 Hollow hold
High bounding

then barbell warm-up

Strength:
A. E2MOM 20:00 (10 sets): Split Jerk x 1 rep; begin @ 70% and build with focus on perfect reps

B. Strict pull-up/ring row 4 x 3-4 reps; begin a set every :90

MetCon:
For time:
1000 m row
25 weighted step-ups
100 Doubke Unders/200 Single Unders

Accessory:

3 sets Not for time

Toes to Bar (Or scale) x ME (-2)

Frog or Headstand hold x :30-45