Monday, January 16th

Warmup:
PVC Power Clean + Jerk
Ring Rows
Lunges
Row
HS Push-up

Strength:
3×5, then max effort of
Power Clean + Power Jerk @ 50%,60%,70%,40%

Dash A(0-12min):
100M Sprint
x 10

Dash B(15-25min):
21-15-9
Thrusters @ 95/65
Jumping Pull-ups
OR
3-2-1 Rope Climbs

Dash C(30-40min):
5 rounds of:
15 Sumo Deadlift High pulls @ 95/65
15 HSPU

About Coach Chang

On a journey in helping the world Surpass the Limit, to achieve anything in fitness and life. Highlight Video: http://youtu.be/WcfWXarQaXA
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