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Tuesday 150217

IMG_5076
You can't see it, but Jodi is silently urging Justin to hurry up.
Fitness

A. Snatch: 10min to build to a max
B. EMOMx6: 10 Box Jumps
C. EMOMx6: 2 TnG PS + 2 OH Lunge each leg, 115/75

Notes: We'll revisit some of the drills from last week's gymnastics session during the 5 min of T2B work. Again, practice the varying box jump methods and identify your most efficient technique.

+
5 Rounds at 90% effort:
45 sec AD immediately followed by
10 HRPU
10 Alt'g Lunges, BW
Rest 1min

Notes: 90% effort means go hard but it should be a repeatable effort.

Performance

A. clean and jerk, build to a max
B. strict HSPU cluster, 3x3.3.3; rest 20sec/rest 3mins
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For time:
10 burpee MU
5 wall walks
200 DU in unbroken 25’s only
5 wall walks
10 burpee MU

Notes:
- take your time and go for something if feeling it on C&J
- if HSPU clusters are easy, add a deficit
- don't let WW get sloppy; maintain tight core and get your nose to the wall
- record load and times on board
- J-Earley: 300 (missed jerk @315), 12:15

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