112515 – Wednesday

Skill:

PVC OH Squat 3rx5s

PVC Split Jerk 3rx5s

Strength:

  1. Power Jerk + Split Jerk (65% of best weight) (2+1)rx3s
  2. BB Push Press (75% of best weight) (5rx3s)

***Increase weight this week for Strength

Conditioning:

“Twenty-two’s”

  • 2 laps
  • 20 HR push-ups
  • 2 laps
  • 20 KB Goblet squat
  • 2 laps
  • 20 pull-ups
  • 2 laps
  • 20 KB SDHP
  • 2 laps
  • 20 wall balls
  • 2 laps
  • 20 T2B
  • 2 laps
  • 20 BB power clean
  • 2 laps
  • 20 plank jack
  • 2 laps
  • 20 box jumps
  • 2 laps
  • 20 BB thrusters

1 round through the list – 22 min time cap

22 burpee penalty if you don’t make the time cap

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