12/8/15: Tuesday: Oly Club 7:30pm

    EMOM for 9 Minutes 1: Max – 50# Clean and Jerk 2: Max – 40# Clean and Jerk 3: Max – 30# Clean and Jerk then 3 Rounds in 4 minutes 400m run max effort clean and jerk (135/95) in 4 minutes 400m run max effort squat clean thruster (135/95) in 4 minutes 400m…

12/4/15: Friday


21-15-9
Push Jerk (115/75)
30 Russian Twists (each side)
100 double unders after each round
then
Accessory Work
5×10 good mornings
superset with
banded pull throughs