August 28, 2019 – Strength and Conditioning


5 Rounds for Time:
15 Wall Ball Shots @ 9/6 kg
Rest for 10 seconds
16 Single-Arm Dumbbell Hang Clean & Jerks @ 22.5/15 kg
Rest for 10 seconds
12/10 Calories of Cardios
Rest for 15 seconds

*DB C&J > 8ea way, Rest walk to Erg (10sec tops)
*Cardio > Ski/ Row, Walk to Ball & take 2 Deep Nasal Belly breaths (15seconds ish)

B. 12-9-6-3 Squat Cleans, Box Jumps, and Chest-to-Bar Pull-Ups

12-9-6-3 Reps for Time:
Squat Clean
Box Jump 61/51 cm
Chest-to-Bar Pull-Up

*squat clean > increase weight as reps decrease if desired
*C2B > performance -muscle ups


Mobility cool down

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