04.02.2018

Warm up:

3 rounds:
10 calories row
10 jumping squat
10 inch worm
10 alternating pigeon pose (hold stretch 5 seconds)

Then, as a group, (with empty bar) 2x 5 of each :
Clean shrug
Clean pull
Hang Squat clean
Split jerk

Strength:

(20:00-25:00)

Warm up to challenging weight, (but one you know you won’t miss.. Around 65-75% of max C&J, work on technique)
Then: Every 90sec for 12:00 (8 rounds) ACROSS
1 Squat Clean + 1 Hang squat clean + 1 split jerk

Conditioning:

For Time

30-20-10
DB Thrusters (AHAP)
Burpees

Recovery:

1.   Posterior chain smash; 2:00/
2.  Super Front rack;  2:00/