Thursday, April 14th 2016

Warm-Up:

Lunge w/ Pass Through x 20m

Overhead Lateral Lunge x 20m

 

Movement Prep:

KB Bottoms Up Press – 3 x 5 p/arm

Med Ball Vertical Throw for Max Height -  3 x 3

Overhead Plate Carry – 20m x 3

 

Strength:

Push Press (Use Jerk %)

60% x 5

70% x 5

75% x 4 x 6

*If unable to complete all reps using Push Press, Power Jerk remaining reps.

 

Conditioning:

For Time:

10-8-6-4-2-4-6-8-10

Ring Rows w/ Feet on 20 inch box

KB Headcutters – 24kg/16kg