021716 – Wednesday

Skill:

PVC Deadlift 3rx5s

PVC Split Jerk 3rx5s

Strength :

1. Power Jerk + Split Jerk (70% of best weight) (2+1)rx3s

2. BB Deadlift (80% of best weight) 5rx4s

***Increase weight this week for Strength

Conditioning:

5 Rounds

1 Lap – Lunges – long stretch; Broad Jumps – short stretch

x 5 OH Squats

x 10 Pull­ups

x 15 BB Rollouts

x 20 KB SDHP

x 25 Reverse Crunches

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