10.25.17

Sport & Performance

1.clean & jerk off blocks warmup for 3 min.

2.every 90 seconds for 12 min. 2 clean + 1 jerk off blocks (“10m “8f) @ 65% 1RM on 10.11.17

3.front squat 5-5-5-5 in 10 min.

AMRAP in 7 min. of:

-5 box jump “30m “24f

-3 power clean #185m #125f

Fitness

1.high hang power clean 5-5-5-5-5 work to a challenging 5 in 15 min.

2.coach split jerk review in 10 min.

AMRAP in 7 min. of:

-3 power clean #115m #75f

-5 front squat #115m #75f

-7 shoulder to overhead #115m #75f

post rounds and reps to comments