September 16, 2015

Wednesday

WARM-UP:

3 Rounds

15 Air Squats

15 Toe Touches

Bear Crawl -Down

High Knees - Back

SKILL/STRENGTH:

8×2 Box Squats (Heavy 2 reps)

Clean and Jerk Complex

4 Sets
1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set

METCON:

For time:
30-20-10 Squat Cleans, 135/95
15-10-5 HSPU

EXTRA CREDIT: Choose the one that is your weakness

1 Mile Run

or

2K Row

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