Friday 12/15/17

Friday

Warm Up / Mobility: 2 min banded lat stretch each side, 2 min couch stretch each side, 4 inch worms

Strength:  Clean & Jerk Complex

*1 power clean & jerk + 1 squat clean & jerk + 1 squat clean

*Spend 15 min working up to a heavy complex for the day, then every 2 min for 10 min. complete 1 complex using 80-85% of your best complex.

*Drop bar between each 

 

WOD  

AMRAP in 14 min.

30 Cal Row

25 T2B

20 Wall Ball (20m/14w)

15 Power Cleans (135m/95w)

10 Ring Muscle Ups

 

*Mod for ring MU is 10 C2B pull ups + 10 Push ups


Extra Credit

Barbell Curl Tabata

Mark Hall