06.20.2018

Warm up:

3 Rounds, not for time, 10:00 cap
200m jog
5 barbell hang clean shrugs
5 barbell hang muscle cleans
5 barbell power jerks (*feet staying planted, working on hip extension and getting under the barbell*)
5 rig rope climb scales

Strength:

10:00

Power clean and Jerk; build to 70%, then
3x 1

Conditioning:

4:00 max reps Rope climbs
rest 2:00
4:00 max reps Power clean (155/105)
rest 2:00
4:00 max reps single arm dumbbell clean and jerk (50/35) *alternate every 5 reps
rest 2:00
4:00 max reps Wall balls (20/14)

Recovery:

1 – Banded bully; 3:00 – 4:00

2 –Ball tack & floss; 3:00 – 4:00