12 April 2016 12 April 2016
Tuesday 12 April 2016 '12 April 2016'

Big MarkShout out to Big Mark for back squating 425×3 the other day at 56 years young!  425 is impressive, but more importantly, his form was almost flawless.  You’ve come a long way brother!

Time to clean up our movements!
1. Warm-up Base
3 Slow Rounds:
row 250m
10 strict press with empty bar (no bounce)
15 strict knee ups

2. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70% – Movement feels good make your way into the 80’s

3. Met-Con
3 Rounds For Time:
50 Air Squats
10 push ups
10 ring rows
(perform the ring rows and pushups as strict as possible)

1. Warm-up level 1
3 Slow Rounds:
row 250m
5 Kipping HSPU
10 GHD Sit Ups

2. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70% – Movement feels good make your way into the 80’s

3. Met-Con
3 Rounds For Time:
75 Air Squats
10 chest to bar pullups
10 ring dips
(or perform 10 jumping muscle ups)

1. Warm-up level 2
3 Slow Rounds:
row 250m
10 Kipping HSPU
15 GHD Sit Ups

2. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70% – Movement feels good make your way into the 80’s

3. Met-Con
3 Rounds For Time:
100 Air Squats
10 Muscle Ups

4. Extra
For Time:
1-2-3-4-5-6-7-6-5-4-3-2-1
UB Strict HSPU
Rest as needed between sets, sets MUST be UB, if you fail mid-set, you have to begin that set over.

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