May 23rd, 2017 – Washed Up Athlete

1. Warm-up
:30 HS Hold
Row 250m
15 Light Push Press

2. Conditioning
3 Rounds:
Run 800m
21 Hang Power Cleans 135/95lbs

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

4. Gymnastics
EMOM for 10 Minutes
7 Strict Ring Dips
(Add DB between legs if increased difficulty is needed.)

5. Accessory
Posterior Chain Work

  • Front Squat 5×5

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