1/29/15

Sumo squat to stand -5x heels elevated, 5x feet flat
wall angels x 15
x-band walks x 20 (10/side)
hanging scap pull x 10

then

FITNESS

A.1 Clean from pause above knee x 2 reps x 5 sets *heavy weight w/ perfect form
A.2 Push Press x 2 reps x 5 sets
+
15 minute amrap
32 jump rope singles
16 goblet squats
60 sec. plank hold

PERFORMANCE

A.1 Clean from pause above knee x 2 reps x 5 sets *heavy weight w/ perfect form
A.2 Power Jerk x 2 reps x 5 sets @ 75-80%
+
15 minute amrap
30 double unders
15 thrusters, 75/55#
10 K2E

“Sweat Sesh”
1 minute row erg sprint
2 minute AB recovery ride
x10 rounds