1-13-17


Weightlifting 

10:00 (strict 10:00) to establish a 1RM Clean & Jerk

*Rest long enough to change plates and start the clock before beginning #2.

2) Every 2:00 for 8:00 (4 total reps) 1 Clean & Jerk @ 80%, 85%, 90%, 95% of max from #1 (each percentage represents loading for each of the 4 reps)

Conditioning 

4 rounds for time

50 ft. Kb shoulder carry walking lunges (grey wall and back, switch rt./lft. ) 24/16 

30 double unders

6 wall walks 

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