September 17th, 2017 – Washed Up Athlete

Strength

Push Press-Push Jerk
5 sets 3-1*
*Un-rack the bar, do 3 push press and 1 push jerk before re-racking

30s. L-Sit after each set

Cluster (Squat Clean + Thruster)

5 Sets of 3

WOD

AMRAP 20mins
3 Hang Power Clean (165/115)
6 Ring Dips
9 Box Jumps (30/24)
27 Double Unders

Accessory

Tabata Arms

Extra:

14 Minute Interval Sprints

  • :30 On (12MPH)
  • :30 Off (7MPH)

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