Friday.July 28.2017

Warm Up

20-30seconds standing calf raises 

8 empty bar push press 

8 empty bar front squat 

20 double unders or double under attempts 

8 empty bar thrusters 

 

EMOM X 10 

Odd- 10 unbroken thrusters (95,65)

Even- 30 secs max double unders 

 

Strength

15 mins to build to a heavy Squat clean and jerk (WITH GOOD FORM) 

-rest 5 mins-

 

For Time (T) 

10 TnG Clean and Jerks (135,95) 

-rest 1 min- 

10 Squat Cleans (135,95)

-rest 1 min- 

10 TnG Clean and Jerks (135,95)

-rest 1 min-

10 Squat Cleans (135,95)