3 May 21

Metcon (AMRAP – Reps)
10 min time cap
5 Rnds

10 Star Fish Crunches (single leg raise w/ cross cruch)
10 Penguins
10 Ins & Outs (sit on your bum/ hands on the ground behind you)
10 Dbl Leg Raises w/ WB if possible
10 Bird Dogs

Back Squat 
15RM BS 70% of New 1RM to start or add 10-20# to last weeks
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

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