Warm Up
Row 500m
Run 400m
Warm up the clean and jerk, stretch the shoulders and rack
position in between warm up sets.
Oly
“Gwen”
15-12-9
Unbroken Clean and Jerks (pick your weight). *can be power*
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Strength (optional)
High Bar Box Squat with Chains
2-2-2-2-2
Conditioning
Row 250m
Rest 1 minute
5 complete intervals. Record all splits
Can be completed with a partner. Set up the rower for intervals. Sprint AFAHP – As Fast As Humanly Possible!
Ca$hout
50 Alternating Pistols