5.6.17

HAPPY BIRTHDAY KIM! HAVE A GREAT DAY ! :)

Individual warm-up
300m run/row
10 leg swings
10 PVC good mornings
:30 couch stretch
10 groiners

Group warm-up
5 world's greatest stretch
10 leg swings
:30 couch stretch
10 russian baby makers
5 inchworm walk outs
10 plank shoulder taps
20 monster walks

A.Strength
Power Clean + hang clean + jerk
Set 1: 2 reps at 55-60%
Set 2: 2 reps at 60-65%
Set 3: 1 rep at 65-70%
Set 4: 1 rep at 70-75%
Set 5: 1 rep at 75-80%
-rest 2 minutes between sets-

B.Conditioning
For time:
800m run
40 double unders
30 sit-ups
20 power cleans 75/55
400m run
30 double unders
20 KB swings 55/35
10 thrusters 75/55
200m run