TUESDAY 12-29-15

WARM UP 8-10 min
2X
1 min SINGLE JUMP ROPE
5 diver bomb
10 SHPT

Then 2X each side
Lunge flow
Lizard, into half split, back into lizard..with elbows down, into thoracic rotation then do opposite leg

 

CLEAN & JERK

15-20 Min to establish A Heavy Single

THEN 10 min w/90 sec between sets

CLEAN & JERK (Touch and Go)55-65%of your Heavy Single
2 Sets X 5 Reps
then
CLEAN & JERK (Touch and Go) 65-75 % of your Heavy Single
1Set X 5 reps
CONDITIONING

10 min amrap
10 BURPEES
25 DU

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