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2/21/2020

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Warm up – 10 min: 

  • 8 Eccentric Ankle Dorsiflexion/side
  • 10 Pause Goblet Squats + 10 Kossacks
  • 60 sec Close Grip Bar Hang
  • 1 Arm High Pull x 10 + Overhead Carry /arm

Strength: 

  • Front Squat 3×6
  • Chest Supported Row 3×10-15

Conditioning: 

Partner or Solo Options

15 min CAP:

  • 30 Clean & Jerks
  • 45 Pull ups
  • 60 Cal Row
  • 90 Wall Balls

Partition as needed

If partner style, double the reps and split them