Thursday
Group Warm Up:
6 minute AMRAP of:
10 Push Ups
15 Air Squats
10 Walking Lunges
20 PVC Pass Thrus
Strength:
Push Jerk
5 @ 70%
5 @ 80%
5 @ ME (Max Effort, maintaining good form)
Strict Press – 5 x 3 (increasing weight)
Accessory: (5 minutes)
Shoulder Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzNWdmdDdlMTR0ckE/view
Rotator Cuff Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzT3ZGNHY0Q2wxTWc/view
Metcon:
1600m Run
then
21-15- 9
Snatches 95/65
SDHP 70/53
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