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Wednesday 10/28

Clean & Jerk 1x1

10 minutes work up to Heavy Squat Clean and Jerk (squat) It

15:00 Amrap 150 yard Shuttle Sprint (25yard down and Back/50yard down and back) (OR 6x25 yard shuttle OR 10x15 yard shuttle if limited on road running space) 10 Left Arm Dumbbell Hang Clean and Jerks (50/35) 10 Right Arm Dumbbell Hang Clean and Jerks (50/35) 50 Double Unders


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Wednesday 3/03

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Accessory: 4 Rounds 10 Barbell Bench (build to moderate weight and complete 4 sets - control up and down) 12 Bent-over Barbell Row (Moderate weight - control up and down) -into- 2 rounds 10 alt. Dumbb

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