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
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