Thursday

Mobility:  (completed before strength)
Wrist Mobility –
Wrist Flexion Mobility 3 x10 pulses with a :15-:30 sec hold
Wrist Extension Mobility 3 x10 pulses with a :15-:30 sec hold
Click here for example  (Video’s one and two)

Strength:
Push Jerk
1×5 (80%)
1×5 (85%)
1×5 (Max Effort) *add 5lbs from

Strict Press
5×3 (increasing)

Metcon:
Buy in:  300m run
30 thruster 95/65
15 Pistols (each)
30 slam balls 20/10
15 chest to bar pull ups
30 sit ups
15 windshield wipers 95/65
Buy out: 300 m run

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