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12.17.15

16
Dec

12.17.15

Warm-up

5 Min Run (skate)/Row/Bike

2 Rounds

10 Military Press w/ Bar

10 Reverse Fly with Cross-Over Symmetry

30 Second Over Head Mobility

Review of Split/Power/Squat Jerk

Strength/Skill

15 Minutes to find your 1RM Jerk

METCON

0-6 Min Complete

10-20-30

Med Ball Cleans

Push-ups

(Rest 5 Minutes)

11-17 Min Complete

10-20-30

Box Jumps 24/20″

Pull-ups

*If you don’t complete the prescribed work in the recommended time your score is amount of reps completed

Extra Work

gymnastic

Max Time in Handstand on Parallette in 3:00

Max Time in Handstand on Blocks in 3:00

Max Time In Handstand in 3:00

olympic

3 POS CLEANS: (65%x1+1+1, 70%x1+1+1, 75%x1+1+) x 2

BTN Jerk + Plus Jerk. Lower Bar to the front position and do a 2nd Jerk. 5x 1+1.

*You select the weight to be used. Proper footwork and drive thru and under the bar is critical here.

Clean pulls: same as snatch above: work up to 2×3 @ 95%, 100%x3 Focus on position as well as getting speed thru the middle.

Box jumps: 25 reps

Core

4×30 sec Hanging flutter kick

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