April 4, 2014

Warm Up: 2x Hip Mobility, 2x PVC,

2x GPX Barbell Warm Up

ATHLETE

1) 5×1 Push Jerk (10min)

2) 5×1 Split Jerk (10min)

warm up well on each, then 5 attempts at heavy weight

3) For Time (12 min Cap)

30 Squat Clean + Jerk 155/105

*Every minute on the minute, 5 Ball Slams

BEGINNER

1) 5×1 Push Press

2) 5×1 Jerk, any style

3) For Time

30 Clean and Jerk (hang position if needed)

* Every minute on the minute, 5 Ball Slam