Ballistic warmup
am
Warm Up: Fran Lite: 21-15-9 Thrusters (65#), Pull-ups
Work Capacity (Intensity):
3 minutes max effort of the following exercises: Power Clean (135#), Wall Ball, Thruster (95#), Box Jump, Push Press (95#), Burpee (1:00 rest and equipment change between exercise sets)
pm
Strength: Work to 3 RM Squat Clean and Jerk
Stamina: 5 Rounds:
3 x SC & J @ 90% 3RM, 15 x SDHP (55#), 15 x 4-count mountain climbers
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment