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Friday 12/15/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

3 rounds of

10 air squats

10 pushups

10 V-ups

Workout Warmup:

10 min EMOM:

1 PP+ 1 Push Jerk+ 1 split jerk, add weight

Workout:

12 min AMRAP

20 lunges

15 Jerk, 95/65, RX+ 115/75. Split or Push

10 SDHP (same weight as jerk)

Lift:

Split Jerk

On the 90 sec:

1 Push jerk+ 2 Split jerks, add weight maintaining form

Skill:

4 rounds

30 DU's

15 GHD sit ups

Earlier Event: December 14
Thursday 12/14/2017
Later Event: December 16
Saturday 12/16/2017