11-18-16

 

Preliminaries

 18 min. to roll out and stretch all tight areas using balls, foam rollers, bars, bands, etc. 

Conditioning 

5 rounds of:

4 T&G Power Clean & Push Jerks (Begin @ 135/95#)
200m Run

12 pull ups

Rest 1:00 between rounds.
*Increase load on PC&PJ by 10/5# each round until you cannot complete 4 reps, then lower weight by 10/5# and use for the remainder of the workout.
Advanced 

7 rounds of:

4 T&G Power Clean & Push Jerks (Begin @ 185/125#)
200m Run

6 Pullups

4 C2B Pullups

2 Bar MU

Rest 1:00 between rounds.
*Increase load on PC&PJ by 15/10# each round until you cannot complete 4 reps, then lower weight by 15/10# and use for the remainder of the workout.

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