1.21.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Scap Pull Up x 10
  • T Push Up x 10
  • Wall Walk x 2

Workout of the Day

A. 3 Sets

  • A1: HSPU x 6-10 (Strict if possible) – Rest 45-60 seconds
  • A2: Hollow Rocks x 30 seconds – Rest 45-60 seconds

B. 6 Sets

  • 1 Power Clean + 2 Split Jerks

-Hold the receiving position in the split for 1 to 2 seconds for each jerk before recovering the feet.

C.

Complete as many rounds and reps as possible in 9 minutes of an ascending ladder of:

  • Clean & Jerk (135/95) x 3
  • TTB x 3

-Add 3 reps to each movement after each completed rounds. 3,6,9,12,15…….

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