Sunday, April 27

Warm-Up
2 rounds of
5 Inchworms in Place
10 Band Pull-Aparts
5 Hanging Scap Retractions
10 Alt-T Push-Ups
5 PVC Dislocates
10 Dead Bugs (5 per side)

Mobility
90 Seconds/side death stretch (:45 Quad / :45 Hip Flexor emphasis)
90 Seconds/side Band Lat/Tri stretch

Prep Sets
1 x 10 strict Press (bar only)
1 x 5 push Press (light)
1 x 5 Push Press (moderate)
1 x 3 Power jerk) (moderate)

Work Sets (25 minute cap)

Beginner/ Intermediate
8 x 1 Push Press + 1 Power Jerk

Advanced
7 x 1 Power Jerk + 1 Split Jerk

Partner Met-Con (20 minute time cap)
Ladder Rounds 1-2-3-4-5 each person
3 Chin-Ups / 6 Push-Ups / 9 Ab Mat Sit-Ups

So, A Completes 1 round of 3/6/9, then B does same; then,
A Completes 2 rounds (3/6/9/3/6/9), then B completes 2 rounds;
Continue until both partners have each finished 5 rounds