Tuesday-141209

image

Warmup:
-20 step lateral walk
-20 back extensions
-40 jump rope
-20 wallballs with 2 sec pause @ bottom (12/10)
-CJ warmup with Coach- empty barbell

WL: Clean+Hang Clean+Front Squat- every 90 sec complete: 3 sets @60%, 3 sets @70%, 3 sets @80%, 3 sets to max in complex

Conditioning: 3 rounds for max reps
-1 min ME row for cal
-1 min ME wallballs(20/14)
-1 min ME ring dips
-1 min ME burpee box jumps(24/20)

Mobility:
-2 min banded ankle stretch each side
-2 min barbell calf smash each side