02/09/16egneege evergrmTtc

Push press x 3/push jerk x 2/split jerk x 1 - Build to heavy complex

aw

auuud up to 95#, heavy buauj,hb,

yuat probably could have done more



+

AMRAP 5 min

10 KB snatch (5/arm) @ 30#



12 box jump overs 20in

3 rounds 15 reps



+

Glute ham raises x 6-8 reps (rest 1 min between sets) x 3 sets

+

HSPU negatives x 7 reps (3 sec eccentric/rep)

rest 90 sec

Negative body levers x 7 reps (4 sec eccentric/rep, keeping hips open as long as possible)

Rest 90 sec

5 sets total



+

3 sets, rest/walk 2:30 bt sets

60DU's

Row 3min @ 1k pace (90-93% effort)