Aug 23, 2016 August 22, 2016 | No Comments a) WARM UP: 10 min slow AMRAP of: 10 dowel pass thrus 10m crab walk (hips up) 10m walking lunges with twist Then, w/empty bar 5 strict presses 5 push presses 5 push jerks 5 split jerks b) STRENGTH: Split Jerks – 5 set x 3 reps @ 72.5% of max jerk c) WOD: AMRAP 20 of: 15 Cal Row 15 Box Jump Overs (24/20) 15 KB Goblet Squats (70/53) d) ACCESSORY WORK: lats & T Spine – spend time on a roller calves & quads/adductors – stretch and roll Share this:TwitterFacebookLike this:Like Loading...