Sport & Performance

1.pause (2 count @ knee) clean + clean & jerk work to a heavy single in 15 min.

2.jerk drop 3-3-3-3 work to a heavy 3 in 10 min.

21-15-9 reps for time of:

-snatch #115m #85f

-row/bike/ski for cal.


1.split jerk 2-2-2-2-2 work to a heavy 2 in 15 min.

2.2 pos. (knee, floor) power clean work to a challenging weight in 10 min.

for time:

-30 burpee onto bumper (BUY-IN)

3 rounds of:

-200m run

-12 pullups


-30 burpee onto bumper (BUY-OUT)


Lets see if our gymnastics drills are starting to pay dividends.  


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s