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:
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.