8 June 2016

Warm Up: (10 mins MAX)
10's of good mornings (no load)
leg swings (forward / backward and side to sides)
walking lunges open to side angle
one length bear crawl
one length each (from hinshaw warm up):
hurdles
straight leg march
tippy toe walk/heel walk/toes in/toes out/inside foot/outside foot
knees up with arms pumping
kickbacks

Review:   ( 15 MINS)
Hang clean
Jerk

Bar warm up:  pull/muscle/dynamic/jerk (5 mins)

add in btwn weight for warm up

26 Minute AMRAP Teams of 2

Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.
Switch and repeat.

Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continue until 26 minute cap

Rx2:  115/85
Rx3:  95/75
MOD:  DU attempts and Dumbbell hang clean & press