Wednesday 9/13/17

Weightlifting
Pause Jerk + Jerk
6 sets x 2 reps @ 100, 102, 104, 106, 108, 110 kg


Accessories
Single Leg Vertical Jump
Worked up to 16"

Power Clean + Hang Power Clean
6 sets x 1 + 2 reps @ 135, 145, 155, 165, 185, 205#

Banded Deadlift
4 sets x 4 reps @ 185, 205, 225, 245#


Conditioning
15 KBS (70#)
10 Burpee Over Rower
20 cal Row
15 GHD Sit Up
20 cal AirDyne
3 rounds

13:51


ROMWOD
Return Again