FRIDAY 2/1/19

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STRENGTH
On a 12:00 Running Clock...
Build to a moderate-heavy set of 3 Power Clean & Jerk

WORKOUT
"GRACE"
FOR TIME
30 Clean & Jerks (135,95)|(95,65)

COOL DOWN
5:00 Foam Rolling
Lats and T-Spine

OPEN GYM BONUS

CONDITIONING
5-6 SETS (EZ/50%)
1 min each...
Bike
Plank
Row
Step-up
Single Unders
Wall-sit

CONDITIONING
OPEN WOD 14.4
ARMAP x 14 MINUTES
60 Calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14, 10/9 ft)
30 Cleans (135/95)
20 Muscle-Ups

*Goal...Back to rower

SATURDAY 2/2/19

THURSDAY 1/31/19