16 Apr 19

Back Squat (BS 10@60% 8@65% 8@70% 8@75%)
Deadlift (DL 10@60% 8@65% 8@70% 8@75%)
Grace (Time)
For Time:  
30 Clean and Jerks, 135# / 95#
Metcon (Time)
New/ Rehab/ Master
10 min time cap

3RFT
10 HPC (95,65)
10 S2OH (95,65)

Extra Credit
Abs of 12 (1 Round)
Set a clock so you can time properly!

12 sec Hollow Hold (Hands at hips)
12 V-Ups
12 sec Hollow Hold
12 Toe Touches (straight leg, get as close as you can)
12 sec Hollow Hold
12 Hip Raises (feet up towards ceiling)
12 sec Hollow Hold
12 Toe Touches w/ bent knees
12 sec Hollow Hold
12 Hollow Rocks
12 sec Hollow Hold
12 Swimmer Kicks each leg
12 sec Hollow Hold

Front Squat (FS 5@60% 5@65% 5@70% 5@70%)

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