11.5.14

A. 3x3 Split PRESSES light to moderate (rest 90 sec between)

*In split jerk land position and do strict presses

B. 6x1 Split jerk AHAP w/ 3 sec pause in split (rest 3 min)

C. 3x5 ring dips with and external rotation and 1 sec pause at top (rest 2 min)

**YES if 5 is easy you do these weighted!

+

10 sets
30 sec Wall ball @ 25/20
30 sec rest
30 sec row @ 1:55/ 2:05
30 sec rest
30 sec plank
30 sec rest