29.10.15

Posted: October 29, 2015 in Uncategorized

Warm up 

  • Childs pose as needed 
  • Runners stretch 
  • Banded lat stretch 

Barbell warm up 

  • Muscle clean x3 
  • Power clean x3 
  • Jerk x3 

Strength 

  • Pwr clean +pause jerk + jerk 5-7 sets

Conditioning 

  • 2-4-6-8-10… 17 min amrap
  • Pwr clean 60/30 +70/40
  • Ring dip 
  • Burpee 
  • After every round add 2 reps ascending. 

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