Monday 6/19/2017

 

Mayem Team_Yoke

Stretch: lizard, twisted cross, pigeon, puppy dog – 90 sec each

Warm up:
3 rounds: 12 YTMs with shoulder bands + 10 banded side steps each direction + 7 walk the floors + 5 wall squats

A) 10:00 E2MOM: (6 sets)
2 (Power clean + front squat + push jerk)
Sets 1 & 2 @ 60%
Sets 3 & 4 @ 70%
Sets 5 & 6 @ 80%

B) for time:
600m run (run a 400 to corner of fern and rosemary, then 200 up to rosemary)
15 Clean and jerks @ 115/85
400m run
12 Clean and jerks @ 115/85
200m run
9 clean and jerks @ 115/85

C) extra credit: (optional)
8:00 EMOM: 3 ring MU’s or 6 Chest to bars or 9 pull ups