Monday November 17th 2014

Prep
Alternating tabata- Mountain climbers, shuttle runs
Plank complex 
Banded shoulder stretch 
Burgner Warm up 

Strength 
Split jerk 
2-2-2-2-2-2

OHS
2-2-2-2-2-2

*Both lifts should increase 5-10% from last week 

Conditioning
3RFT
30 Air squats 
250m Row
20 Push Press 75/115 
* Not from rack 


Recovery
Walk 400m
50 wall slides  
Thread the needle 2 min per side