Wednesday

Warm up:
800 m run
15 GHD sit ups
15 back extensions
15 hip extensions
15 pull ups
15 dips/push ups
15 squats
15 straight arm band pull aparts

W/ PVC or Barbell
3 Rounds
3x Deadlift
3x Power Cleans
3x Front Squats
3x Push Press
3x Push Jerk

Strength:
Clean & Jerk
10-12 Min to work up to a heavy
6-4-3-1-1-1

Metcon:
“Jackie”
1000 m row
50 thrusters 45/35
30 pull ups
•    not a partner workout

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