Thursday April 9th 2015

 Prep 
10 shuttle runs 
5 Jerk balance 
30 sec HSPU hold 
5 Muscle up transition 

Strength 
II. Split jerk 1RM 
III. 3X 1 min AMRAP Muscle ups/ ring dips 

Conditioning 
10 min 
Row 2000m 
Max clean and Jerk  with remaining time 105/155 

Recovery 
400m walk 
40 reverse lunges 
Bretlze two min per side