9/3/11 - UPPER BODY MET-CON

Push Jerk - 5x5

5 Rounds for Time:
115 lb Push Press - 10
30 lb Weighted Ring Dips - 15
Situps - 20

Assistance Work:
HSPU - 30 reps for time
DB Side Raises - 2x6-8
DB Kickbacks - 2x8-12

Notes:
For the HSPU, do a total of 30 reps as fast as you can. Touch your head to the ground on the decent and extend your arms fully on the ascent.