Wednesday October 11, 2017


**The skill today is learning how to move through a movement efficiently….seamlessly, so that one movement glides right into the next one and we learn how to use our body in the most effective way.  Work your flow today and reduce the “choppiness” of your movements.


5 Squat Clean Thrusters (65% of your 1RM Clean and Jerk)
3 Squat Clean Thrusters (70%)
1 Squat Clean Thruster (80%)
Rest 2:00
Repeat the above work

Rest 2:00

Repeat the above work one more time



AMRAP in 15 minutes:

15 Toes to Bar

12 Wall Balls

9 Dumbbell Clean and Jerks (recommended 50,35 in each hand)