Wednesday, 14 June 17

Warm Up- 10 Minutes

Strength: Jerk Stance Strict press 5×5

Strength 2: Pause Split Jerk 3×3 (pause 2 sec in dip, and at catch)

Strength 3: 8 Sets (1 halting clean DL <pause at mid thigh> + 1 Clean) x2

Metcon: AMRAP x 20

“Sage”

20 Thrusters 135/95

20 Pull Ups

20 Burpees

Accessory Work: 3 Sets

20 DB Lateral rasies

20 DB Front Raises

20 DB Strict Press

(to be done with same weight)