1 mile run
Burgner warm up
Jerk and footwork warm up
Strength
I. Push Jerk- build to a touch and go set of 3
II. HSPU- AMRAP X3. 1 min rest between efforts
Conditioning
21-15-9
Push press 65/95
Air squats
* not from rack
Recovery
Easy walk or row
W pulls x50
Thread the needle 2 min per side
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