11.10.2016

Warm Up

Run 250m

Dynamic Drills

Then 2 Rounds of:

  • Squat to Stand x 5
  • Good Morning x 5
  • Thruster x 5 (45/35)

Workout of the Day

A. Every 90 seconds, for 15 minutes (10 Sets)

  • Clean & Jerk – Start at 60% of 1RM and build

B. Complete 3 Rounds for time of:

  • Run 400m
  • Ground to Overhead x 10 @ 70% of “A”

-16 minute time cap.

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