Todays Workout 28.05.14 - Behind Neck Split Jerks, Back Squats

Strength

Behind Neck Split Jerks - 2RM, 2x1 set @ 95%, 2x1 set @ 90%

Back Squats - 5 reps @ 40% - 50% - 60% - 70%

Metcon 1

EMOM x15 mins

Min 1: 5 Bent-over Rows + 3 Muscle Up's

Min 2: 4 Thrusters + 4 Hurdle Jump Overs

Min 3: 5 Hip Extensions + 5 GHD Sit-ups

Metcon 2

15 min AMRAP

5 Deadlifts (275)

13 Push-ups

9 Box Jumps (24)

WOD

5 Rounds for Time

500m Row

15 Handstand Push-ups