Wednesday, September 13th 2017

Warm-Up:
3 Minutes of Double Under Practice
10 Spiderman Lunges
10 Toe Touches
20 Alternating Torso Twists
10 Wrist, Elbow, & Arm Circles
10 Up & Downs + 10 Crossovers

Strength: 1 Power Clean +  3 Split Jerks
5 Sets @ 65% - 70% of 1 RM Jerk
(18 Minutes - 20 Minutes)

Workout of The Day: (17 Minutes Total)
EMOM for 10 Minutes
Odd Minutes - 10 V-Ups + 20 weighted Russian Twists (DB- 40#/20#)
Even Minutes - 12 Clean & Jerks (95/75)
::Rest 1 Minute::
EMOM for 6 Minutes
Minute 1 - 9 burpees
Minute 2- 10 burpees
Minute 3 - 11 Burpees
Minute 4 - 12 Burpees
Minute 5 - 13 Burpees
Minute 6 - 14 Bureees
*Increase by 1 rep each minute to end at 14 burpees on minute 6*