Monday 2015.04.06

Emma (top photo) and Peter (bottom photo) blast 

through some pull-ups during last Monday's metcon.

BBG (off)
Split Jerk
3-3-2-2-1-1

Take each set (not each rep) from the rack and lower each rep to the shoulders, dipping with the legs to absorb the bar's momentum. Re-rack after each set.


Strength/WL
Back Squat
2 x 5, 1 x 5+


Conditioning
For time:
15-10-5 Burpees
30-20-10 Overhead Reverse Alternating Lunges, 45#/25#
45-30-15 Sit-ups

You will do 15 burpees, 30 lunges, 45 sit-ups, then 10 burpees, 20 lunges, 30 sit-ups, then 5 burpees, 10 lunges, 15 sit-ups. There is a 12 minute cap.

Compare to 2014.04.03.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, pigeon pose-stretch for 2:00/leg.