02.28.2018

Dynamic warm up:

2 Rounds:
8 small arm circles (Forward)
8 medium arm circles (Forward)
8 big arm circles (Forward)

8 small arm circles (Backward)
8 medium arm circles (Backward)
8 big arm circles (Backward)

10 Pause air squats (2sec)
10 Cossack squats (alt. low transfer)
10 Mountain climbers (alt.)
10 T-spine bridges (alt.)

30sec. Hollow hold

Strength:

[5:00 – 10:00]

Warm up clean and jerk

Conditioning:

On a 24:00 Timer :
0:00 – 2:00 : 15 push ups (Strict form) + Max reps Rope climb
2:00 – 3:00 –  Rest 60sec
3:00 – 5:00 : 20 Sit ups + Max reps Clean and Jerk (165/115)
5:00 – 6:00 –  Rest 60sec

*score is total reps (rope climb + C&J) for all 4 rounds*

Recovery:

[6:00 – 8:00]
1. Banded overhead distraction; 90sec/ea
2. Bretzel; 90sec/ea