Friday 051013

Warm Up

PVC Quad Crush

Dynamic Flexibility 

Lengthen & Strengthen

Lat Stretch 2 x 30
TP Post Cuff 2 x 30

Skill & Technique 3 x 30:30
Wall Ball       Max
Tire Jump 2  Max

Strength & Power
Power Clean & Jerk 4 x 2
Double Unders 3 x Max
Back Squat Week 1

65% x 5 75% x 5 85% x 5+
Plyo's Prog I  4 x 5
Wt. Dips 4 x 5
Wt. Pull Ups 3 x 5 

4 rds of Cindy for time

5 Pull Ups

10 Push Ups

15 Air Squats