Prep
5 AMRAP double under ladder 10-20-30-40-50- etc. Ninjas go unbroken
Coach's choice dynamic
Burgner warm up
Strength
I. 12 min EMOM Squat Clean and Spilt Jerk 3@75%, 3 @ 80%, 3 @ 85%
II. AMRAP- Strict HSPU in 5 min
Conditioning
12 min AMRAP
10 Box jumps 20/24
10 Push ups
10 Deadlift @ body weight
* Compare to Jan 20th 2015
Recovery
Easy walk or row to cool down
Calf rolling
Calf stretch up rig x 2 min per side
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