11.23.2017

Warm up:

Tabata alternating 3 rounds
bar/ring dead hang
handstand hold
ring row
medball clean

Mobility:

1. Anterior compartment smash 2:00/
2. Single leg flexion 2:00/

Strength:

5:00 – 8:00 :

warm up jerk, then

E2MOM 12:00 (6 Rounds)

2 Jerks (power or split) from rack @ 75 – 80% 1RM

Conditioning:

3 Rounds:

AMRAP 4:00

4 power cleans (135/95)
6 reverse alternating lunges (135/95)
8 Chest to bar Pull ups

Rest 1:00