Friday 8/12/16

2017 Cycle 1 – Test Week Day

1. Warm-up- 3 Rounds:

10 Wall Balls, 10 Ring Rows, 50 Jumping Jacks
Then:  Shoulder mob using the bands, Spiderman, Inchworm, Iron Cross, Scorpion, PVC's, Clean progression

2. Strength
Find 1RM Pause Power Position Clean + Jerk
If the Jerk is the limiting factor, continue without it
Please reference the demo video HERE

3. Met-Con
AMRAP 7 Minutes:
30 Wallballs 20/14lbs
15 Chest to Bar Pull Ups Sc:  15 pull-ups or Ring Rows