1) 10 minutes to establish a split jerk x2
2) Front squat 3-3-3-3
3) 10 minutes of skill work on pullovers and bar muscle ups
4) 50-40-30-20-10: Wall ball (20/14), sit-up. Wall balls must be unbroken, scale to a reasonable rep scheme.
Charlottesville's most experienced functional fitness and weightlifting center.