Training 11-14-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

20 Minute AMRAP

Row 350 Meters
8 Alternating Dead Cleans 53/35 (4R/4L)
8 Diggers (4R/4L)
8 Burpee Box Jumps 24/20

*You must complete all KB work Unbroken. This means all 16 reps of the Clean variations must be performed in a row. If you break the set you do not have to start over, you have to finsih the reps but you do not start over. As a penalty you will add 2 Reps to your Burpee Box Jumps for each break. If you BBJ reps go up, they do not come back down. So keep it simple and dont break your sets.

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)