01/10/2017

Warm-up:

3 rounds:

10 On-toe split jerk

10 Jumping Back Squats

WL:

1) CJ 1RM in 10 minutes, then E2M: 1@85, 90, 95, 85, 90, 95

Strength/skill:

2A) OHS: 5x5, heavier than last week

2B) 5x ME Muscle-ups in :30 seconds, if no muscle-ups, then ME dips, or transitions x10

Conditioning:

3) "11.3"

5” AMRAP:

Squat Clean 165/105/50% max CJ

Shoulder-to-overhead 165/105/50% max CJ

Extra work:

1A) Weighted Plank: 4x:45

1B) 4x 10x10’ HS walk, walk ten feet, drop down, do it again, 10x10’ each set (100’ total)

2) Stretch

Postural restoration:

2A) 3xDeadbugs 10 breaths

2B) 3xISO Plank 10 breaths