May 16th, 2017 – Washed Up Athlete

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
7 Burpee Box Jumps

2. Conditioning
AMRAP 20 Minutes
9 Squat Cleans 155/105lbs
12 Toes to Bar
15/10 Calorie Row

3. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

4. Gymnastics
EMOM for 12 Minutes
Weighted Pull-Ups x4

5. Accessory
Posterior Chain Accessory Plan
Week 4 Day 2

  • Glute Ham Raise 4×15

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