dynamic :
6 minute clock
20-15-10-5 of :
a) air squats
b) pushups
c) situps


mobility :
a) lat band stretch
b) hip opening on rig


Clean and Jerk - find a one rep max in 20 minutes.


Grace - For Time:
30 Clean and Jerks, 135# / 95#


extra credit :
one mile run, walk, or row.


No comments (Add your own)

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.