04.27.2018

Warm up:

3 Rounds, 1:00 each :
Run 200m
Medball squat clean
Medball push press

then,

2x 20 banded pull aparts (overhead)
rest 30sec

Strength/Weightlifting:

E2MOM 14:00 (7 Rounds)

1 Clean (power or squat) + 3 Jerks (Power or split)
building, AHAP

Conditioning:

“Angry Monkey”
(partner style)

5 Rounds:
3:00 AMRAP
3 power clean and jerk (135/95)
6 push ups
9 goblet squats (24kg/16kg)

Rest 1:00

*partners will alternate every movement: partner A does 3 c&j, partner B does 6 push ups, partner A does 9 air squats, partner B does 3 c&j, etc. AMRAP 3:00, 1:00 rest, then CONTINUE wherever you left off. Score is total rounds/reps*

Recovery:

1- Couch stretch; 90sec/

2- Lat smash; 90sec/