5.12.2016

Warm Up

Row 250m

2 Rounds of:

  • Squat to Stand x 5
  • Good Morning x 10
  • Burpee Broad Jump x 1 length

Ankle, Hip, and Front Rack Mobility

Workout of the Day

A.  15 to 20 minutes to build to a heavy set in the following complex:

  • Power Clean + Hang Clean + Split Jerk

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

B.  In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

  • Row 20/15 Cals
  • Alt KB Snatch x 10 (53/35)

-as soon as the rower is available, the next teammate jumps on and starts.

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