09.21.2017
Warm up:
800m Dolphin run, then :
With empty bar (1 of each, 5 times)
Squat Clean
Front squat
Push press
Push Jerk
Split Jerk
Mobility:
- Super Front Rack or Wrist stretch on floor 2:00/
- Couch Stretch or Goblet Squat Hold 4:00
Weightlifting:
[20:00]
Work to AHAP for this complex:
1 Hang Squat Clean + 1 Squat Clean + 1 jerk (split or push)
Ex: 2 – 2 – 1 – 1 – 1 – 1..
Conditioning:
[CAP 15:00]
Death by wall ball
Start with 2 reps and + 2 every minute.
If you can’t complete the Wall Ball in the minute anymore, you must do as many Double Unders as possible for 40sec until 15 minutes.