4.12.15

A. Warm up and stretch for 15 min in areas that you are stiff

B. Alternate Emom x 10

1. 3 Reps Touch and go Clean and push Jerk (start 65-75%) odd
2. 1 Trip Rope Rope Climb or Maximum Effort Ring Pull Up Hold *This means pulling all the way to sternum and holding, not just chin over rings, and in false grip

C. Strength

5 sets of Heavy Load

1 Push Press + 2 Push Jerks + 2 OHS with Close grip

D. Conditioning

Amrap 24 Min at an aerobic Pace

400mt Run
30 Swings (24kg/16kg)
20 Pull ups
400mt Row
30 Jump over Box
20 Alternate Dumbell or Kb Snatch (20/15kg)

E. Supplementary Work

Accumulate 2 min on Rings Hang L sit hold