Monday, 112816

​​

220# for Corrin 
am

A. *part of warmup – 500m row x 4 rest 3 min ; hard efforts here , increase intensity with each. . . wake body up. During 3 min rest perform dynamic stretching. 

B. 5 rds at 85-90%

5 clean and jerks 185/123

10 burpees over the bar 

15 box jumps 24/20

14 kb snatch 79/50

5 clean and jerks 

rest 5 min between 
pm

A. Snatch – 4 x 3 @77-80% 

B. Power Clean + Push Jerk – 6 x 1 @87-90% of 1RM power clean push jerk  

C. Front SqT – 3 x 9 @ 75%; rest 3 min between 

D. Weighted Ring strict Dips 3 x 8k
Assistance Work : 

1. Good mornings 4×6 

2. Sled Push 50m x 5; athlete choose weight; but constant movement is a must, no stopping ; rest accordingly; work that speed!

3.  HS walk work ; get fancy – those who need it