10.20.2016

Warm Up

Run 250m

Then 2 Rounds of:

  • Squat to Stand x 5
  • Box Jump/Step Down x 5
  • Good Morning x 5

Workout of the Day

A. Every 2 minutes for, 16 minutes, complete:

  • Clean x 1.1 – Rest 5-10 seconds and reset between singles.

B. Every 90 seconds, for 12 minutes (8 Sets), complete:

  • Split Jerk x 2 – Hold the receiving position in the split for 1 to 2 seconds before recovering.

C. For time:

  • Run 400m
  •  Barbell Complex x 20 reps.

-Every time the bar rests on the ground, perform 5 Burpees. Prescribed loading is 115/75lbs. Today’s Compex is 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 STO.

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