Wednesday September 9th 2015

Prep
Coach's choice dynamic 
3 Position clean 

Strength 
Squat clean- build to a max 

Conditioning 
3 min AMRAP
30 Double unders 
30 Wall balls 

2 min rest 

3 Min AMRAP
200m row  
20 KBS 35/50 

2 min rest 

3 Min AMRAP 
100m sprint 
10 Burpees 

Recovery 
Easy walk or row 
25 GH extensions 
Calf smash and stretch