Workout of the Day: 10-21-14 Tuesday

Warm Up

To be completed UB:

15 Deadlifts (clean grip)

10 Hang Power Cleans 

10 Hang Squat Cleans

5 Jerks 

*Athlete picks weight 

**5 Wall Walk Penalty for breaking 

Then;

3x 20 – AbMat Sit-ups 

*rest 60 seconds

PARKLAND

Olympic

1) 3x 10 – MB Cleans (20#/14#)

2) Clean Progressions with PVC or Barbell (if applicable)

SUBU | NORTH SHORE

Olympic

*Review the “Power Position” & receiving the BB w/ hips back; not knees forward 

Then; 

12 minutes to establish a 1RM C&J Complex

*2 Hang Cleans + 1 Jerk (any style)

*PARKLAND | SUBU | NORTH SHORE

Conditioning

For time:

20 Lateral OTB Jumps (24#/18#)

20 KBS (53#/35#) (70#/53#)

30 Lateral OTB Jumps 

30 KBS 

*EMOM – 5 Burpees (starting at 0:00)

**10 minute cap