1/15/15

single leg KB DL x 10/leg
goblet squats x 10 w/ 2 sec. pause
Weighted ankle dorsiflexion work x 20 sec.
Banded face pull ups x 15

Fitness/Performance

A.1  Clean pull + Power Clean; 1+1 x 4-5 sets
A.2  Jerk dip @ 22×1 + Split Jerk; 1+1 x 4-5 sets
B.  TGU x 20 reps – alternating every rep … slow and steady effort
+
from 0:00 – 3:00
2 rounds of
10 box jumps, 24/20″
15 wall balls, 24/20″

from 3:00 -6:00
2 rounds
10 box jumps, 24/20″
15 wall balls, 20/14#

from 6:00-9:00
10 box jumps, 24/20″
15 wall balls, 20/14#

from 9:00 – 12:00
2 rounds
10 box jumps, 24/20″
15 wall balls, 20/16#

Sweat Sesh
5K row TT




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