Tuesday. 12.2.14

Motivation:

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

WU: 10 pushups. 10 RKB swings. 400m run.

REVIEW: Clean and Jerk.

S: Clean and Jerk. 15 minutes to a heavy single.

C: For time:

Buy In: 800m run

15-12-9-6-9-12-15 reps of:

Pushup

RKB Swings 70/53

Cash Out: 800m run

THIS WORKOUT HAS A 15:00 CAP.

PURPOSE: C/R Endurance. Shoulder Development. Skill practice. Develop Hip Pop.

LIII: 15-12-9-12-15 @ rx’d.

LII: Sub of choice and weight of choice at rx’d rep scheme.

LI: Sub of choice and weight of choice at Level 3 rep scheme.

PWMOB: Lax ball in C/S/B/forearms. Stretch hamstrings and calves. Stretch hips.

Advanced: Ring Pushups

Endurance: 53/35 is rx’d on RKB. 1200m buy in and cash out.

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