Friday

Warm Up
Row 500m
PVC Shoulder Pass Thru’s
PVC Figure 8’s
Goblet Squats
Leg Swings
Toe Touches
Banded Shoulder Prep
Run Laps (2-3mins)
Weighted Good Mornings
Front Rack Holds

Skill Work
Deadlift
Hang Power Clean
Push Jerk

First…
“DT-ish”
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
REST 1 minute repeat a total of 5 rounds.

Then…
8 rounds of:
8 Wall Balls (20/14)
8 Box Jump step downs, alternating legs (24/20)

 

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