2019 Back to WORK/SCHOOL Day 16
1. Warm-up :
3 Steady Rounds
15 Band Pull Aparts
10 Light Front Squats w/ :02 hold
run 400m
2. Oly
Pause Low Hang Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean (below knee)
Every Minute for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
3.Met-Con
For Time:
50 Single Arm Dumbbell Hang Clean and Jerk 70/50lbs
100 Double Unders
40 Chest to Bar
100 Double Unders
30/25 Calories on Assault Bike Calories 35/30 kcal Row
100 Double Unders
20 Bar Muscle Ups
4. Mobility
Tabata Hallow rocks
8 Rounds
Leave a Reply