Warm up

400 m run – 5 laps
500 m row

25 arm circles forward and back
25 GHD sit ups
25 pushups
Dynamic warmup

Strength:

Clean and Jerk

8 x 3 E2m x 3 min @ 70% max
5 x 3 E2m x 3min @ 80 % max

Bench Mark Monday

Kelly

5 Rounds for time

400 m run 5 laps/500 m row
30 Box Jumps (24/20)
30 Wall Balls (20/14)

WORKOUT OF THE DAY