07.10.17 C&J Max time

Warm Up:Foam roll thoracic spine x 1:00 Foam roll quads x 1:00 Wrist stretch x :30 each position Ankle stretch x 1:00 then... 2 rounds 1:00 row/bike 10 spidermans 15 abmat sit ups then..

Mobility: Shoulder circles x 20 reps (10 each direction) https://www.youtube.com/watch?v=KPxSDLlOq90&index=5& Banded lat stretch x :45 each side Kelly Starrett wall stretch for OHS https://www.youtube.com/watch?v=HgEgIGE2ZI8 (just the first stretch shown against the wall) x 1:00-2:00

then.. 5 muscle cleans + 4 strict press- empty bar 4 power cleans + 3 push press- light load 3 squat cleans + 2 push jerk- little more load added

20:00 to find 1RM clean & jerk

WOD: 8:00 AMRAP 3 KBS 53/35# 3 Burpees 6 KBS 6 Burpees 9,9 keep adding 3 reps until time expires