Friday

January 19, 2017 Kendra

Warm Up:
200 Double Unders or 3 Min DU Practice
w/ Barbell 45/35
5x Clean High Pull
5x Power Clean
5x Front Squat
5x Hang Squat Clean
5x Full Clean

Strength:
Clean (Working on Speed)
6 Min EMOM (Heavy as possible)
1x Clean (squat) + 2x Hang Clean (squat)

Push Jerk
4 x 3 @ 85 – 90% of 2RM

Good Mornings
2 x 8 (Go Heavier than last week)
2 x 6

Metcon:
27-21-15-9
Cal row
Thrusters 95/65