THANK GOODNESS IT’S FRIDAY
Warm up
- 10 ps Land mine presses
- 10 naked bar shrugs
- 10 bent overs rows ….. spine straight
- 10 front squats
- 10 back squats
- 10 band openers …. 3 positions
Strength
Jerks 15 min …USE DUBBELLS IS WRIST OR SHOULDER ISSUES… IF YOU CAN’T GET YOU ARMS IN LINE WITH YOUR EARS USE DB
Build to a Heavy Complex
2 push jerks and 1 split Jerk
Conditioning
18 15 12 9
- Box jump Overs
- Sumo Deadlifts
- 10 ps wide hockey lunges MW
- 10 ps renegade rows
release shoulder and wrist stretch