3.30.17

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

Group warm-up
5 world's greatest stretch
:30 couch stretch
10 leg swings
:40 box shoulder stretch
10 thoracic spine rotations
30 band pull aparts
20 monster walks

A.Strength
Every 2 minutes, for 7 sets, complete the following sets:
Set 1- 3 Power Clean and Jerks @ 60%
Set 2- 2 Power Clean and Jerks @ 70%
Set 3- 2 Power Clean and Jerks @ 75%
Set 4- 2 Power Clean and Jerks @ 75%
Set 5- 1 Power Clean and Jerk @ 85%
Set 6- 1 Power Clean and Jerk @ 85%
Set 7- 1 Power Clean and Jerk @ 90%

B.Conditioning
For time:
50 double unders
20 KB swings 55/35
5 ground to overhead 135/95
40 double unders
25 KB swings 55/35
10 ground to overhead 135/95
30 double unders
30 KB swings 55/35
15 ground to overhead 135/95