20160301

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Strength
Push Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
Alt EMOM 15 mins: Rows, Push Jerks and Toes-to-bars

Every 1 min for 15 mins,

alternating between:

Row, 200 m

10 Push Jerks, 40/20 kg

10 Toes-to-bars