Wednesday ML-O-C  (RFT - w/running)

Midline

Partner 

200 Abmat Sit-ups

*one person holds two plates in a pinch grip while other person works. If plates touch. must stop getting reps. 

Olympic

Cleans

5x 3 Pwr Cleans + 2 Squat Clean + 2 PJ + 4 SJ (alt feet)

*not to exceed 70% of C&J 1RM

Conditioning

“Black Mamba"

800m Run

30 KB Swings 55/35# 

30 V-Ups RX+TTB

3RFT

 

image.jpg