Wednesday January 7th 2014

Prep
Foot/ Ankle mobility 
2x
10x Inch worm 
20 Shuttle runs 
30 Reverse fly- add 2.5lbs plates 

Strength 
Establish a 1RM Push Jerk 

Conditioning 
6 Min AMRAP
5 Power Clean 65/95
5 Front squat 65/95
5 Shoulder to overhead 65/95
1 Min Rest

6 Min AMRAP
10 Push ups
10 Pull ups 
10 Air squat 
1 Min rest 

6 Min AMRAP
15 Doubles 
15 KBS 35/50
15 Shuttle runs 

Recovery 
Hamstring smash 
Hamstring stretch with band 1 min per side