February 21, 2017

February 21, 2017

dynamic :

5 minute clock :

10 pushups 

waiter's walk - down + back

10 bicep curls w/k


mobility :

- lat band stretch


clean + jerk x 2. 10 sets, every 1:15. 


notes :

- 65% of 1rm.

- full cleans. power okay if needed.

- 4 minutes rest before next portion.


10 minute mom of push jerks. 10 reps at 95/65.

notes :

- comes from ground.

- rx+ = 8 reps @ 115/75.


for time :

25-20-15-10 of pull-ups 

50-40-30-20 of situps 


notes :

- pullup scaling = ring rows.

- rx+ = chest to bar pullups

-10 minute time cap. 


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