7.20.17

Individual warm-up
300m row
:30 box shoulder stretch
30 arm circles
10 lunges
10 leg hugs

Group warm-up
5 lunge to hamstring stretch
10 PVC good mornings
10 legs swings
5 inchworm walk outs
20 lat pull downs
30 band pull aparts
20 monster walks

A.Strength
Every 3 minutes, complete the following sets
Set 1: clean + jerk x 2 @ 65%
Set 2: clean + jerk x 2 @ 70%
Set 3: clean + jerk x 2 @ 75%
Set 4: clean + jerk x 1 @ 80%
Set 5: clean + jerk x 1 @ 80%
Set 6: clean + jerk x 1 @ 85%

B.Conditioning
For time:
10 handstand push-ups
20 wall balls 20/14
10 hang power cleans 135/95
30 calorie row
10 hang power cleans 135/95
20 wall balls 20/14
10 handstand push-ups