Thank goodness it’s Friday

Warm up 

• Foam roll posterior Chain 
• ball release tere minor and major
• ball release foreman
• then 2x  
• 10 ps in lunge position rotary band pull from bottom, KNEE ON OUTSIDE OF RIG 
• 10 depth jumps 
• 10 plank openers
• duck walk 2x 
• run 400 m 

review lifts with dowel

CHOOSE OLYMPIC WEIGHTLIFTING or

BENCH PRESS 5 5 5 5 5 

OR BOTH AND NO METCOM

6m EMOM 2 Clean & Jerk (60-70%) -3m Rest- 6m EMOM 1 Clean & Jerk (80-90%)

METCON

4 Rounds 10 Deadlifts (205/155)(225/185) MW 20 Wallball (20/14) 200m Run