12-27-16


Pre/warmup 

1a) 3X30 sec. Front Rack Stretch – rest 60 sec.

1b) 3X30 sec Barbell Ankle Stretch – use enough weight to push you into extra ROM, rest 60 sec
Weightlifting 

5X1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk + 1 Split Jerk – work to a heavy complex for the day (preferably no misses), rest 90 sec.

Conditioning 

4 rounds of:

500m Row
15 TTB
20 Wall Balls 20/14#
Rest 1 minute between each round
*The goal is 95% effort on the row, then UB through the TTB & WB. Try to match row pace through each round, and see if you can maintain the same sets on the other two elements.

Advanced 

5 rounds of:

500m Row
20 TTB
30 Wall Balls 20/14#
Rest 2 minute between each round
EXTRA

1a) 4X30 seconds Ring L-Sit Hold – (accumulated time) rest 90 sec. (may use box if necessary.)

1b) 4X5 KB Windmills (5 ea. arm) – heaviest possible across, rest 90 sec.

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