3/20/12 - FRIDAY

Warm-up:
3 Rounds
95 lb Shoulder Press - 10
DU - 50

Met-Con:
2 Rounds for Time
HSPU - 10
95 lb SDHP - 20
20 lb Wall Ball - 30
Pull-up - 40
24" Box Jump - 50

Technique:
10 min form work
Push Jerk
Work up 1RM where able to keep perfect form

Assistance:
Superset #1
Tricep Pull Over - 2x8-12
50 lb KB Fron Raise - 2x15-20
Superset #2
Close Grip Bench Press - 2x8-12
DB Lateral Raise - 2x15-20