April 17, 2014

A. 15 Minutes work up to a heavy Jerk (split or power)

B.  For Time:
   200 meter Run
   21 Push Press @ 50-60% of part A
   21 Ring Dips or Tire Dips 
   400 Meter Run
   15 Push Press @ 50-60% of part A
   15 Ring Dips or Tire Dips
   800 Meter Run
   9 Push Press @ 50-60% of part A
   9 Ring Dips or Tire Dips

C. Optional

4 Sets

C1.  ME Ring Push-Ups
C2. Heavy Farmer Carry X2 (Down and Back of Basketball Court)