3.18.17

HAPPY BIRTHDAY STEPH! ENJOY YOUR DAY! :)

Individual warm-up
200m row/run
5 inchworm walk outs
10 leg swings
10 lunges w/rotation
10 leg hugs

Group warm-up
5 world's greatest stretch
10 leg swings
10 groiners
:30 couch stretch
:45 front rack shoulder stretch with band
20 monster walks

A.Strength
Every :90, for 7 sets, complete the following sets:
Set 1- 3 Power Clean and Jerks @ 55%
Set 2- 2 Power Clean and Jerks @ 65%
Set 3- 2 Power Clean and Jerks @ 70%
Set 4- 2 Power Clean and Jerks @ 75%
Set 5- 1 Power Clean and Jerk @ 80%
Set 6- 1 Power Clean and Jerk @ 85%
Set 7- 1 Power Clean and Jerk @ 85%+

B.Conditioning
4 rounds
300m run
15 KB swings 55/35
10 burpees