4.5.2019
Warm up:
| 800m dolphins run |
| then, |
| 3 Rounds, 1:00 each |
| Wall ball (light) |
| medball clean |
| then, |
| 2x 30sec Dowel external rotation (L/R) |
Strength:
| [15:00] |
| Push Press |
| 10-8-6-3-3-3-3.. |
| (building to 3RM) |
Conditioning:
| 4 Rounds, in partners: |
| EMOM 4:00 |
| 1. Max reps clean & Jerk (135/95) |
| 2. 200m run |
| Rest 1:00 |
| Partners will both work at the same time; |
| one will do C&J and the other will run |
| 200m. |
| Score is total clean and jerks for both |
| partners across all 4 rounds. |
| Rx + 165/115 |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Banded bully |
| 2. Couch stretch |