03.19.2018

Warm up:

3 rounds: (10 of each)
Jumping jacks
Alternating pigeon pose (Downward dog to transition)
1 arm alternating KB Clean and Jerk
Goblet Squat
+
Then; 2 rounds
Wrist stretch – 30 sec
Hollow rock – 30 sec
Superman – 30 sec

Weightlifting:

Build up to AHAP for the complex:
Every 2 minutes for 12:00 (6 rounds, Build every round if possible)
3 power clean (TNGO) + 2 front squat + 1 jerk

Conditioning:

AMRAP 14:00
6 Squat Clean @115/75
12 Sit-up
24 Double unders

Rx+
AMRAP 14:00
6 Squat Clean @155/105
12 GHD
24 Double unders

Recovery:

1- Quad/IT Band smash 4:00
2- Lateral Opener 4:00