Warm up

• calves stretch on rig 
• standing quad
• standing hamstring stretch 

3 rds 

• 200 m run /row
• 5 bottom up push ups 
• 10 ring rows

Hypertrophy Cycle

• Split Jerk from Rack 15 min to establish your 1 rm
• alternate with
•  goblet squats 5 x 12

METCON  “JENN”

1000m Row/ 800 m run / 200 m push or pull with sleds weather permitting
30 split SA DB Snatch -Total Reps (35/25)(20/15)
750m Row/ 600 m run / 200 m push or pull with sleds
20 split DB Snatch -Total Reps
500m Row/ 400 m run / 200 m push or pull with sleds
10split  DB Snatch – Total Reps
300m Row/200 m run / 200 m push or pull with sled