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Friday 10.6.17

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Core Specific Warm-up.
3-4 min of Dynamic Warm-up of choice then…
5 Rounds:
Min 1. :20-:50 Superman Plank
Min 2. :20-:50 Reverse Plank

Conditioning.
AMRAP 20:
Run 200m
1 Legless Rope Climb – Rope Climb – 10 Ring Rows

Weakness Work.
Choose one:

Olympic.
A. E2MOM x 10 sets
1 Clean & Jerk – 90%

Aerobic Conditioning.
ski Erg 1600m , or 1200m, or 800m
at 85% effort.

Competitor.
*Week 5-Day 5*

Olympic.
A. E2MOM x 10 sets
1 Clean & Jerk – 90%

Core Specific Warm-up.
3-4 min of Dynamic Warm-up of choice then…
5 Rounds:
Min 1. :20-:50 Superman Plank
Min 2. :20-:50 Reverse Plank

Conditioning.
AMRAP 20:
Run 200m
1 Legless Rope Climb – Rope Climb – 10 Ring Rows