General Fitness Tuesday 9-22-15

Prep Work
400M Run
2X20 Banded Pull aparts
2X10 Bottom up KB Press 35/26

2 Min of
10 Alternating jumping lunges
5 Explosive push ups (clapping if possible)

WOD

A.
5X3 strict press+Max push press (Cap at 12 reps)
Build up in weight
Rest 2 min between sets

B.
20-10-20
Power cleans (155/115)
Burpees over the bar

C.
Optional Conditioning (Best performed in separate training session, if you are interested in signing up for a competition in the future you will need to know how to grind. This will help not only with the physical capacity but also the mental aspect.)
24 min of rowing
****Goal should be to keep within 5 seconds per 500M of last weeks 12 min session

Cool Down
Mobility
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