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07.10.17 C&J Max time

10
Jul

07.10.17 C&J Max time

Warm Up:
Foam roll thoracic spine x 1:00
Foam roll quads x 1:00
Wrist stretch x :30 each position
Ankle stretch x 1:00
then…
2 rounds
1:00 row/bike
10 spidermans
15 abmat sit ups
then..

Mobility:
Shoulder circles x 20 reps (10 each direction) https://www.youtube.com/watch?v=KPxSDLlOq90&index=5&
Banded lat stretch x :45 each side
Kelly Starrett wall stretch for OHS https://www.youtube.com/watch?v=HgEgIGE2ZI8 (just the first stretch shown against the wall) x 1:00-2:00

then..
5 muscle cleans + 4 strict press- empty bar
4 power cleans + 3 push press- light load
3 squat cleans + 2 push jerk- little more load added

20:00 to find 1RM clean & jerk

WOD:
8:00 AMRAP
3 KBS 53/35#
3 Burpees
6 KBS
6 Burpees
9,9 keep adding 3 reps until time expires

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