04.11.2017

Warm up:

Row 500m then;  3 rounds
(With empty bar)
5 Push press + 5 Push jerk + 5 split jerk
10 Frontsquats
5 perfect burpees
10 hollow rocks

Mobility:

10:00 cap:
1. Gobelet Squat (shifting weight from left to right  4:00
2.  3 sets of 5-8 high knees kip

Barbell Technique:

[15:00]

1 – 1 – 1 – 1 – 1 (Building; from the rack) of:

2 Push press + 1 Push jerk + 1 split jerk

Conditioning:

30 power clean and jerk (135/95)
30 Toes to bar
30 Front squats (135/95)
30 burpees