Monday, September 21st, 2015

 

Skill: 

Clean Complex/Candle Sticks

EMOM x 4

1 Power clean , 1 squat clean, 1 Jerk start at 50-60% clean, then go up by 5-10% each minute.

THEN 5 mins to perform 

3 x 4 Candle Sticks with any Medball

 

Strength: Front Squat

1x4 60%

1x4 70%

1x3 80%

1x3 85%

1x3 75%

Do Shoulder/Ankle/Hip mobility between sets

 

4 mins transition 

 

WOD: 

10 min AMRAP

Ladder: 

3-6-9-12-15… increase by 3 reps per round

Power Clean 135/95

Box Jump 24/20

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