Wednesday Work-Day

Warm-Up
Mobilize and Roll Out

15 cal easy bike (or run 400m)
3 Rnds:
20s Sampson Stretch (ea)
20s Abmat
20s Air Squat
5 Scap Retractions (pull up bar)

2 Rnds:
5 Box Jumps (30+)
15 Slow Hip Ext.

BB Warm-Up

Gymnastic Work
Kipping HSPU (% of Max UB kipping HSPU)
OTM x 9
1 / 6 = 45%
2 / 7 = 40%
3 / 8 = 35%
4 / 9 = 30%
5= REST

HANG SQUAT CLEAN
OTM x 12
Begin at 50% and climb each minute...work to heavy, but maintain speed and form!
3-3-2-2-1-1-1-1-1-1-1 (record heaviest set)

FREIGHT TRAIN V1
OTM x 5
1 = 7 Hang Squat Cleans + 3 Push Jerks
2 = 6 Hang Squat Cleans + 4 Push Jerks
3 = 5 Hang Squat Cleans + 5 Push Jerks
4 = 4 Hang Squat Cleans + 6 Push Jerks
5 = 3 Hang Squat Cleans + 7 Push Jerks
(shoot for 50% of Max Clean & Jerk)

Z.Wendt ~ 6-6-5-5 for HSPU / 215# / FTV1 w/ 105#
tb ~ 6-6-5-5 for HSPU / 225# / FTV1 w/ 135#

Tyler Wendt and Stan did this from CFNE:
The Running Dead
3 Rnds:
600m Run (tennis court)
16 DL (225/155)
60 D/U
Stan was @ 155DL and 120 singles