26 April 2016 26 April 2016
Tuesday 26 April 2016 '26 April 2016'

12799314_681524501989645_1554223082926564422_nWe’re all proud of you MomAnnette!

1. Warm-up level 2
Move deliberately through:
Run 800m
20 Strict Weighted Ring Dips w/ DB between legs
20 Glute-Ham Raises

2. Strength
Split Jerk 6×2
Perfect reps only. Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.

3. Met-Con
4 Rounds For Time:
30 cal row
20 GHD Sit Ups
10 Hang Squat Snatch 115/75lbs

4. Extra
7 Rounds For Time:
10 Cal airdyne
10 CTB Pull Ups
Rest :30

1. Warm-up level 1
Move deliberately through:
Run 800m
20 Ring Dips
20 split squats (10 per leg)

2. Strength
Split Jerk 6×2
Perfect reps only. Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.

3. Met-Con
4 Rounds For Time:
30 cal row
10 GHD Sit Ups
10 Hang Squat Snatch 95/60lbs

1. Warm-up Base
Move deliberately through:
Run 800m
20 paralette Dips
20 split squats (10 per leg)

2. Strength
Split Jerk 6×2
Perfect reps only. Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.

3. Met-Con
4 Rounds For Time:
30 cal row
20 ab mat Sit Ups
10 Hang Squat Snatch 75/50lbs

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