Friday 7/14

1) Power Clean and Jerk: for each weight you choose you will lift in a 2 minute window

Min 0-1: 1 PC + Jevery :12 (5 reps)

Min 1-2: 1 PC + J every :15 (4 reps)

Min 2-3: rest and up the weight

2) Bench Press 2 x 10, 3 x 6

3) 100 Burpees to 6"

-Every minute beginning at 0:00 perform 10 DB Snatch (5R then 5L) (50/35)

Until 30:00 cycle through the following:

5-8 Strict Chin-ups

Single Arm OH Plate Walk (balance the plate on your palm overhead) Go 1.5 lengths of the gym then switch arms

Seated barbell wrist curls + extension x 20 (sit on the edge of  bench and leaning forward grab an empty barbell or metal plates, curl the barbell with your hands and then extend your hands)

Banded Hip Extensions x 12 each leg