General Fitness 9-28-15

Prep Work
2X30
Table top stretch
Sampson stretch
Then
3 Min of (Take it nice and smooth just used to get warmed up)
50′ High hip crab walk
50′ Burpee broad jump
50′ Bear crawl

A.
20 Rep max- Back squat (If unable to hit 20 reps in last weeks set lower weight 5-10%, If successful in last weeks set go up an additional 5-10%

****A requirement for this is perfect reps. If unable to maintain quality of movement re-rack the weights and we will try this again another day. Warm up to your set then give it a go.
10 Min cap for warm up and set

B.
2 rds for time
20 Clean and jerk 135/95
20 Burpees
20 Wall ball shots 20/14
20 Toes to bar
15 min time cap

Or
Lvl 2
20 Clean and jerk
20 Burpees
20 Wall ball shots 30/20
20 Muscle ups
100 Double unders
20 min time cap

C.
50 Banded Good mornings

Cool Down

Mobility
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