Saturday, 6/18/16

0:00-15:00

Warm up w/ dynamic stretching and foundational movements (squats, burpees, kips, barbell practice)

Set up and warm up first workout

15:00-23:00

1) Conditioning

8 Min AMRAP

9 Handstand Push-ups; 9 Sec. Handstand Hold+9 Push-ups; 9 Push-ups; 9 Kneeling Push-ups

9 Box Jumps (30/24; 24/20; 20/16); 9 Step-ups (20/16)

23:00-28:00

Stretch for 5 minutes

28:00-33:00

Warm up to 80% of Clean and Jerk Max

33:00-43:00

2) Strength

10 Min EMOM

1 Squat Clean+1 Split Jerk @ 80% 1 RM

43:00-44:00

3) Barbell Conditioning

Front Squat the weight used in workout #2 for AMRAP in 1 min

44:00-60:00

Cool Down

Clean up

Spend at least 10 minutes stretching