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Friday 11.17.17

16
Nov

Friday 11.17.17

A. 

(10 min)

1 round of

50′ bear crawl

50′ broad jump

50′ inchworm push ups

2 rounds

7 Power cleans with pvc or bar

7 split jerks

7 front squats

 

( pvc, or light  bar)

B.( start this portion at 25 min into hour or earlier if ready)
9 min
Every 90 sec for 9 min   1 power clean+1 split jerk 6 sets last set starts at min 7:30

Build up to something heavy for the day

6 min transition

C. at 40 min into the hour start this

13 min amrap

50 wall balls

40 double unders

30 deadlifts 185/115

20 toes to bar

D.
2 – 3 rounds

Couch stretch 1 min each side

hamstring stretch 1 min

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