130416

Warmup: 3 Rounds

Upper Back Peanut Smash Mobility: 45 sec
rest 15 sec
400 m jog @ 70%, 80%, 90%
rest 15 sec
OHS with Jerk Grip Facing Wall x 10 reps
rest 15 sec
1 Attempt free-standing HS Hold
rest 15 sec

Olympic:
Clean and Jerk from ground: follow timing EXACTLY
Each set is to be done within the designated minute:
If you miss move on
Min 1: 2 Clean + 1 Jerk @ 50% + 5 HR PU
Min 2: 2 Clean + 1 Jerk @ 60% + 5 HR PU
Min 3: 2 Cleans + 1 Jerk@ 70% + 5 HR PU
Min 4: 1 Cleans + 1 Jerk @75% + 5 HR PU
Min 5: 1 Clean + 1 Jerk @80% + 5 HR PU
Min 6: 1Clean + 1 Jerk @85% + 5 HR PU
Min 7: 1 Clean + 1 Jerk @90% + 5 HR PU
Min 8: 1Clean + 1 Jerk @85% + 2 Burpee Box Over Jumps (20/24)
Min 9: 1Clean + 1 Jerk @80% + 2 Burpee Box Over Jumps (20/24)
Min 10: 1 Clean + 1 Jerk @75% + 2 Burpee Box Over Jumps (20/24)
Min 11: 2 Clean + 1 Jerk @70% + 2 Burpee Box Over Jumps (20/24)
Min 12: 2 Clean + 1 Jerk @60% + 2 Burpee Box Over Jumps (20/24)
Min 13: 2 Clean + 1 Jerk @50% + 2 Burpee Box Over Jumps (20/24)


Conditioning: AFAP: Start with 1 of each movement then move to 2 then 3 etc
1 --> 10 Wall Ball (30/20)
1 --> 10 Ring Dips
1 --> 10 OHS (From Ground) (115/165)

Rest 5 min

1 Mile Run AFAP
THEN
Accumulate 30 KB Thrusters AFAP (35)