September 18, 2018

400 meter run 

+

2 rounds

10 medicine ball russian twists 20/14

10 wall ball


mobility :

lat band stretch 


Clean and Jerk - 5 minute warmup + every 2:30 @ sets listed.


notes :
set 1 - 5 reps @ 55%
set 2 - 5 reps @ 65%
set 3 - 5 reps @ 75%


Front Squat - 5 minute warmup +  every 2 minutes @ sets listed.


notes :
5 reps @ 55%
5 reps @ 65%
5 or more reps @ 75%



for time :
6 rounds of :
5 clean and jerks @ weights listed.
10 chest to bar pull ups 

men - 75/95/115/135/155/175
female - 55/65/75/85/95/105


level 2: weight of choice