Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20

10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon


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 65/95 400 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

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:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

*Watch that back! Let's all make sure our common sense overrules our pride today. Dropping weight on the C & J is totally allowed!


Daily Challenge: 2 Minute Wall Sit

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