THURSDAY 5-12-16

WARM UP 3X 10
100 m run
SHPT
Hallow rock
K2E
Medball cleans

Wrist/Front rack mobility
STRENGTH
Clean and jerk – build to a heavy double (1+1)X2 for the day in 20 minutes. Prioritise setup – drop the bar after you complete the first jerk, then immediately set up for the second clean.
Note. Heavy double (2) means a heavy set where you moved well, not (necessarily) a 2RM
WOD
9 min AMRAP
5 POWER CLEAN 95/135
7 T2B
9 WALLBALLS

FINISHER 2-3X
8 X (W/ barbell)bridge/hip raise
8X Barbell row

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