Darnall

Updated: Feb 20, 2020

Warm up: 2 Times Through Soldier Walking 10m Bear Crawl Forward 10 m Bear Crawl Backwards Shoulder/Chest Stretches with Resistance Band Lunge Twists

Option 1: > 3 Months

For Time 200 m Run/Row 20 Clean and Jerk 65/95 400 m Run/Row 15 Clean and Jerk 65/95 800 m Run/Row 10 Clean and Jerk 65/95 800 m Run/Row 10 Clean and Jerk 65/95 400 m Run/Row 15 Clean and Jerk 65/95 200 m Run/Row 20 Clean and Jerk 65/95


Option 2: < 3 Months

For Time

200 m Run/Row

20 Clean and Jerk 45/65

400 m Run/Row

15 Clean and Jerk 45/65

800 m Run/Row

10 Clean and Jerk 45/65

800 m Run/Row

10 Clean and Jerk 45/65

400 m Run/Row

15 Clean and Jerk 45/65

200 m Run/Row

20 Clean and Jerk 45/65

Option 3: < 1 Month

100 m Run/Row

5 Clean and Jerk 25/45

200 m Run/Row

5 Clean and Jerk 25/45

400 m Run/Row

5 Clean and Jerk 25/45

200 m Run/Row

5 Clean and Jerk 25/45

100 m Run/Row

5 Clean and Jerk 25/45


Cool Down:

Low Back and Piriformis Stretch

QL Stretch Child's Pose Shoulder/Chest Resistance Band Stretches

*Watch that back! Let's all make sure our common sense overrules our pride today. Dropping weight on the C & J is totally allowed! *30 minute cutoff today *C & J may be completed with DBs

Post Time to Comments

Congratulations to Mandy for completing the Rocky Racoon 100 Mile Trail Run!!


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