Sat, 011417

Weightlifting:

A. 4 cleans + 3 front sets + 2 jerks ; build to max 

B. climb in clean and jerk singles for the day; every :60-:90 for a rep 

C. 10 min on narrow grip OHS or sqt jerks progressions 
Conditioning:

A. running clock – competition training and mindset here ; 3 separate scores 

5 minutes of burpees

rest 5 minutes

AMRAP 14 

15 box jumps 24/20 *step down 

12 shoulder to overhead 115/83

9 t2b 

rest 5 min 

5 min max burpees 

Assistance Work: 

A. 4 rds 

15 cal bike 

15 stone to shoulder 

 150’ Yoke Walk HEAVY

B. max farmers carry for 60’ keep ascending til max 
Rowing:

A. 5k row @85-90%