Friday. 3.27.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 5 Push Jerks. 5 power cleans. 5 ring dips.

REVIEW: Push Jerk. Power Clean. Ring Dip.

S: Push Jerk. 5 rounds. 3 reps every 2 minutes at weight of choice. Start light. Concentrate on SPEED AND TECHNIQUE.

C: AMRAP in 8:00 of:

8 Power Cleans 135/95
8 Ring Dips

LIII: Max Power Cleans in :20 at rx’d weights. Max Ring Dips in :20
LII: 8 power cleans at weight of choice. 8 dips at sub of choice.
LI: 8 power cleans (:02 pause at knee or hang okay). 8 box dips.

PWMOB: Lax ball in C/S/B. Stretch hamstrings. Rollout triceps on barbell.

Advanced: 155/105

Endurance: 115/75

The Mar: AMRAP in 8:00 of:
8 doorway pushups
8 sit to stand to jump


S: Push Press at rx’d scheme. Keep weights at medium weight.

C: AMRAP in 8:00 of:

8 DB hang power cleans at weight of choice
8 box dips

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