WEDNESDAY

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex  

STRENGTH 

FITNESS 

Clean And Jerk Ladder 

Min 1-5. 3 Hang Clean and Press   

Min 6-10. 1 Hang Clean and Press

PERFORMANCE  

Clean And Jerk Ladder 

Min 1-5. 3 Clean and Jerks  

Min 6-10. 1 Clean and Jerk    

CONDITIONING 

PERFORMANCE and FITNESS

AMRAP 16  

1 Round of "The Chief", 

200m Run 

2 Rounds of "The Chief", 

200m Run 

3 Rounds of "The Chief", 

200m Run

Continue To Add (1) Round Until Cap

1 Round of "The Chief": 3 Power Cleans, 6 Pushups 9 Air Squats 

AKL Ladies 

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Hip Flexor 

Strength

3 Rounds 

S1. 8 Pushups + 8 Ring Rows 

S2. 15/12 Cal Row + 20m Sled Push 

Conditioning

AMRAP 12:

30 Single-Unders

8 KB Thrusters 

30 Singlle-Unders

8 KB SDHP 

Midline 

2 Rounds 

20 Mountain Climbers on Disc 

10 Plank Get-Ups 

20 Ab Mat Situps