WARM UP

400M run then 2-3 rounds of:
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side

 

STRENGTH

Clean Pull – Work up to:
– 3 rep max
– 2 rep max
– 1 rep max

2 Position Clean + Jerk – Work up to:

1@65%
1@70%
1@75%
1@80%
1@80%
1@85%
1@85%

(1 rep = clean + hang clean + jerk)

 

WOD

21, 15, 12, 9
– Calories on Rower
– Toes to Bar

 

POWERHOUSE

3 Rounds
– 10 Hanging Leg Raises
– 10 Hanging Knee Tuck/Extend
– 10 Hanging Knee Tuck Twist
– 10 Hanging Bicycle Kicks

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