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11/30/2018

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Warm up – 10 min: 

  • 10 PVC Pass Throughs + 30 sec Archer stretch/side
  • 5 x 1 Arm Thruster + Overhead Carry
  • 20 Band Face Pulls + 20 Band Pull Aparts
  • 8 Eccentric Ankle Dorsiflexion/side

Strength: 

  • Front Squat 3×5 @40X1
  • Chest Supported Row 3×10

Conditioning: 

7 min AMRAP:

  • 1 Clean & Jerk
  • 1 Pull up
  • 2 Clean & Jerks
  • 2 Pull ups
  • 3 Clean & Jerks
  • 3 Pull ups
  • Continue adding 1 rep/round