10.6.2016

Warm Up

Row 250m

Then 2 Rounds of:

  • Walking Lunge x 1 length
  • Wall Walk x 1
  • Squat to Stand x 5

Workout of the Day

A. 5 Sets

Split Jerk x 2 – Hold the receiving position in the split for 2 seconds before recovering.  Rest 90 seconds between sets.

B. 5 Sets

  • 3 Position Clean – Mid Thigh, Below the Knee, Floor – Rest 2 minutes between sets.

C. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

  • Burpee x 4
  • Hang Power Clean x 3 (135/95)
  • Front Squat x 2
  • Shoulder to Overhead x 1

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