Friday 8/11

If something comes up for Summer Slam and you want to work on that feel free to mix that instead of something below

1) 5 working sets: 1 Clean + 2 Jerks

2) 5 Working sets: 2 cleans + 1 Jerk
-you can reset after the first clean

3) Cycle through the following for 15-18 minutes

Goblet Bulgarian Split Squat x 4-6 reps per leg 

Single Leg KB RDL x 5-8 reps per leg

Single Arm DB upright row x 8-10 reps per arm (light and focus on good shoulder movement)

With a heavier rubber band just above your knees hold a :30 wall sit 

4) For Time:

12-9-6-3

Clean and Jerks (155, 185, 225, 255/105, 125, 145, 160) 

-After each round you must run down the hill to the corner of Blvd of the generals and General Armistead 

5) 20 rounds

:30 on rower

:30 rest 

-open hard (i.e. 90-95% effort) and try to maintain within a 10-20 meters each round