Tuesday- 141223

Team

Warmup:
-20 step lateral walk
-40 jump rope
-20 back extensions
-40 jump rope
-20 wall balls with 2 sec pause @ bottom (12/10)
-CJ Warmup with Coach- Empty Barbell

WL: Clean + Jerk every 90 sec: 60/1+3, 65/1+3, 70/1+2, 75/1+2, 80/1+2, 85/1+1, 75/1+3

Conditioning:
-6 min AMRAP: 6 Cleans-full squat (165/115), 8 Ring Dips
-Rest 6 min
-6 min AMRAP: 12 KBS (70/53), 200m run

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