130412

Warmup

Jerk Grip OHS with bar against pullup rig x 10

rest 15 sec

Connect band to pullup rig, other end where the hamstring connects to glute, and let it pull your hip open: 45 sec each leg

rest 15 sec

20 rowing strokes AS LONG AS POSSIBLE driving out as fast as possible and taking 3 secs to recover

rest 15 sec

Olympic: Jerk from rack/blocks:

FS x 2 + 1 Jerk:

1 Rep at these percentages: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 95% resting 1 min between sets

Strength:

Squat Program + 4 sets of 8 Wt. GHD Back Ext with 45# barbell

Conditioning:

9-7-5:

Squat Snatch (95#, 135#)

Deficit HSPU (4in/6in)

Burpee Box Over Jumps (20/24)

Rest 5 min

AMRAP in 15:

20 Cal Row

10 Front Squats from floor (135)

7 Bar Muscleups