Nov. 28, 2016

Warm Up: Row & Airdyne 

Mobility/Foam Roll 

Clean Drills w/barbell 
Jerk Drills w/barbell 

Strength: 
Clean & Jerk 
Front Squat 

WOD 
3 minute: 
21 OVHS (95/65) 
21 Lateral Burpees over Rower 
Max Calorie Row 

rest 3 minutes 

3 minute: 
18 OVHS (115/80) 
18 Lateral Burpees over Rower 
Max Calorie Row 

rest 3 minutes 

3 minute: 
15 OVHS (135/95) 
15 Lateral Burpees over Rower 
Max Calorie Row
Advertisements