Conditioning:

Three rounds of:

15 Calories Biked

12 Power Snatches (95/63)

9 Burpees-Over-Bar

 

For Time

 

Strength:

Jerk

3 reps @ 50% 1RM

3 reps @ 60%

2 reps @ 65%

2 reps @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

 

For Quality

 

Flexibility/Mobility:

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/leg

Sink Mobilization – 2:00

Eye of the Needle – 1:30/side

 

 

Post time, loads, and experiences to comments