100121

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 dislocates, 10 air squats, 10 push ups against mid thigh high bar, 10 bench dips against same bar, 10 blue band assisted chin ups.

100121
Puppies
3 Rounds for time of:
25-45 pound Clean and jerk, 10 reps - I did 26lb / 12kg
20 situps - unachored abmat situps

Done in 12.49 mins (Round 1 & 3 were spilt jerks, 2 was unsplit jerks) I assume we were suppose to do splits? but I wanted to feel the difference.

Didn't speed thru this as I was trying to concentrate on form as clean and jerk still fairly new to me but I was pleased how it went, I felt my form got better as the rounds went on. I kept trying to play the burgener files vid's thru my head as I was doing it and I felt I got better. I enjoyed this one.

Cash out:- 5 x beginner rope climbs with knees bent and max push up on knee high bar x 5 with rest after each rep (I will reach my goal I will)