Monday 010818


Published January 8, 2018


PreWod

Warm up: (10 min)
4 min DU practice then
Barbell warmup: 5x Good morning, 5x BS, 5x elbow rotations, 5x stiff leg DL, 5x FS
Bergner C&J Warmup empty bar

Strength (15 min)
Clean and Jerk (6x3 @75-80% of 1RM)
Increase weight every set or stay the same across all 6 working sets..... Rest 90 secs b/t sets

Metcon (Time)
For Time: 12 min time cap
40 Thrusters (95/65)
40 Bar Facing Burpees
40 Thrusters (95/65)
*scale weight to maintain at least sets of 10+ unbroken thrusters

Accessory:
Every min (10 mins)
200/175m Row



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