friday

Strength

​1x Power Clean
1x Split Jerk
1x Power Clean
1x Split Jerk
-Take 14mins to work on technique and build in weight

MetCon

For Time:
100x Double Unders
50x Pull-Ups
50x Cal Row
50x T2B
100x Double Unders

Notes:
GRIP! It will be tested. We may need to break up the Pull-Ups and Toes to Bar earlier in this one to save ourselves from failure. ​

Post

Band Complex x 4
12 Banded Tricep Extensions
12 Straight Arm Lat Pulldowns

-Rest 1:00 b/w sets