THURSDAY

MOBILITY/SPECIFIC PREP

M.

Band Assisted Hip Flexor (90 secs per side)

Band Assisted Tricep (90 secs per side)

SP.

Squat Clean/ Push Jerk Progressions

Empty Barbell progressing to…

Working weight for the workout

RX. 60/40

INT/MST. 50/35

BEG. 40/30

CONDITIONING

FITNESS

For Time:

12 Front Squats, 200/150m Row

9 Front Squats, 200/150m Row

6 Front Squats, 200/150m Row

3 Front Squats, 200/150m Row

3 Push Press, 200/150m Row

6 Push Press, 200/150m Row

9 Push Press, 200/150m Row

12 Push Press, 200/150m Row

PERFORMANCE

For Time:

12 Squat Cleans, 200m Run

9 Squat Cleans, 200m Run

6 Squat Cleans, 200m Run

3 Squat Cleans, 200m Run

3 Push Jerks, 200m Run

6 Push Jerks, 200m Run

9 Push Jerks, 200m Run

12 Push Jerks, 200m Run

MIDLINE (2-3 Rounds Time Dependent)

1 min Weighted Planks 20/10

45 secs Side Plank (L)

45 secs Side Plank (R)