Skill
Review Clean and Jerk / Build up to a heavy single in 10 minutes
Conditioning
10 rounds for time:
3 clean and jerks @155/105
200m run
1 round of “Cindy”
- 30 minute cap
Cindy = 5 pull-ups, 10 pushups, 15 squats
Tuesday
Happy Bday Coach Sarah!
Strength:
Barbell Reverse Lunge
3x20(10/10 alternating) - as heavy as possible - same weight across - rest 2 min
Conditioning
For time:
75 KBS @70/53
550m run
100 squats
1000/800m row
15 minute cap
Monday 🎈
Strength
Every 1:30 x 6:
4-3-2-2-1-1 push jerks (building)
Conditioning
AMRAP 4 x 4 Rounds
6 burpees over the DB
12 alt DB snatch (50/35#)
6 pull ups
Rest 2:00 between rounds