Friday. 1.15.16

MOB: Full body
WU: 3 hang power cleans. 6 S2OH. 9 box jumps.
R: Movements

S: Bulgarian Split Squat. 5×8 (8 reps per leg). 2:00 rest
C: 3 rounds. 3:00 of work/:60 rest
3 Hang power cleans 155/105
6 S2OH 155/105
9 Box Jumps 24/20 (step up/step down recommended)

LIII: 135/95
LII: 115/75
LI: Weights, heights and subs of choice.

PWMOB: Stretch triceps, hamstrings and hip flexors.

Chisel:
S: Same.
C: 3 rounds. 3:00 of work/:60 rest
3 KB/DB Hang power cleans 53/35
6 KB/DB S2OH 53/35
9 Box Jumps 24/20 (step up/step down recommended)

Advanced: None
Endurance: 115/75
The Mar: 6 rounds of:
5 sit to stands
5 4-count flutter kicks
Full recovery

M2B:
S: Same
C: 3 rounds. 3:00 of work/:60 rest
3 Hang power cleans
6 S2OH
9 Lunges (alternating legs)

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