1.16.18

Warm up: 4 rounds
2 min chill row
1 min fast row

Mobilize

A) 5 sets of 3 hang full cleans+1 jerk

B) class
Skill: Back Squat
10-10-10

Workout
0-4:00
25 thrusters 95/65
Max Chest to bar pull-ups

Rest 4:00-6:00

6:00-10:00
25 chest to bar pull-ups
Max thrusters

Rest 10:00-12:00

12:00-16:00
10 thrusters 95/65
10 chest to bar

Score is total reps

C) *run 15 minutes (include 3 x :10 sprints and 5 x :20 sprints)

*can be subbed for a bike or row if need be

D) weakness work 15 minutes or less

Monday, January 15th, 2018 at 7:27 pm / Competitive