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Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Deadlift (45/35)
5 x Barbell Row
5 x Clean
5 x Front Squat
5 x Push Jerk
III. Mobility

Impact/Focus: Clean Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum weight in the following complex.

1 x Clean + 1 x Front Squat + 1 Push/Split Jerk

Notes: Today’s movement will require catching the bar in the bottom of the squat position.

Post loads to comments.

Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 10:00 Running Clock:

Notes: Complete each rung on the ladder unbroken before moving on.  All the way up and down is a complete evolution.

Post rounds completed to comments.



2 thoughts on “08.09.2017”

  1. Clean Complex: 95# (managed 105# twice for the clean and front squat, but no dice on the jerk)

    Flight Simulator AMRAP: ⬆️ 15 (manged to get so close to 20 a couple of times, but crapped out at 18. Goals for next time!)


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