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Wednesday November 22, 2017

19
Nov

Wednesday November 22, 2017

Mobility/Activation: dowel x 2; empty bar x 1

 

Power Jerk + Split Jerk (pause 5s in split)

 

(1+1) Rep Max; then 80% x 3 sets

 

Conditioning:

 

with a 24 minute running clock

 

Min 1: max calories, assault bike

Min 2: rest

Min 3: max reps rope climbs to 15’ (scale to 3 + 3 single arm ring rows)

Min 4: rest

Min 5: max calories, rower

Min 6: rest

Min 7: max reps burpees

Min 8: rest

 

score total reps

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