SUNDAY WORKOUT

GW
PVC MOBILITY
JUMP ROPE 2 MIN

METCON 1 
BROAD JUMPS 20 SEC
SPIDERMAN PUSH UPS 20 SEC
REST 20 SEC

3 SETS

EMPTY BAR 
3 POS CLEAN
5 POWER CLEANS
5 SQUAT CLEANS
5 PUSH JERKS
5 SPLIT JERKS

STRENGTH WORK 
CLEAN AND JERK
5 X 5


METCON 2
50 JUMP ROPE SINGLES
25 SIT UPS
50 JUMP ROPE SINGLES
25 KBELL SWINGS

​4 ROUNDS FOR TIME