April 22 2015

Prep
1 mile run 
Shoulder specific mobility 
Jerk drills 

Strength 
I.Split jerk work to a 1RM 
II. 3x AMRAP T2B - 1 min rest 

Conditioning 
3RFT 
30 cal row 
20 Double unders 
10 Burpees 

Recovery 
Easy walk or row to cool down 
30 sec on 30 sec off wall slides x 5 
Double bully