02.08.2018

Warm up:

2 rounds:

20 Goblet Squat (hold 2 sec in hole)

20 dowel Passovers,
Then;

2 rounds with empty bar (5 of each)

Clean Shrug + Pull

Power Clean

Front Squat

Push Press

Push Jerk

Mobility:

[10:00]

1. Super Front Rack and/or Wrist stretch on floor 2min/side each
2. Banded Goodmornings 3×15

Strength:

(20:00)

Push Press (from rack)

4×3 Building to AHAP, then :

Push Jerk

4×3 Building to AHAP

Conditioning:

FOR TIME (CAP 15:00)

2-4-6-8-10-8-6-4-2

Clean and Jerk @95/65

Burpees Pull-up

RX+

Weight is @135/95