MOB: Full body mobility
WU: Review clean and jerk.
S: Clean and Jerk. 20 minutes to a 1RM.
C: 3 rounds. 3:00 work/:60 rest
Max clean and jerks @ 85% of today’s 1RM in :60
Max Pushups in 2:00
Record total clean and jerks + total pushups
LII: Weight of choice.
LI: Weight of choice. Sub of choice.
PWMOB: Stretch hamstrings, low back and triceps. Rollout T-spine, calves and shoulders.
S: 5 rounds: 5 KB clean and press (any kind). 5 KB clean and press (any kind) with opposite arm. Hold SUPER TIGHT plank for :15. Rest 2:30.
C: 3 rounds: 3:00 work/:60 rest
Max AKB swings in :60
Max pushups in 2:00
Advanced: Ring pushups