Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Wednesday, April 13, 2016

A: Warm Up
In 10 minutes do 3 sets
10 Barbell Cleans
10 Barbell Deadlifts
10 Barbell Good Mornings
10 Barbell Push Jerks

B: Mobility/Prep
:30 sec on :5 sec off
Band Stretches (hamstring, shoulders)

Review movements and establish weight/standard

C1: OLY
Clean and Jerk 10×1 @ 75%

D: Met Con
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

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