Thursday Strength

Warm up

Mobility

1:00 Active Samson

1:00 Front Rack Stretch On Box

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Pigeon Pose On Box (Each Leg)

X2

Clean & Jerks -15min

Start at about 50% of Body weight and go up each round.

*Athletes Can Push Jerk or Split Jerk

Enter starting and end weight 😎

EMOM 1:30 x 10

REPS:

10-9-8-7-6-5-4-3-2-1

Circuit 40:20 -20min

2 sets 2 laps

1. Matador dips

2. Back squats -rig (Body weight on BB)

3. Ring rows/rip 60 rows

4. Wall sit bicep curls 30/20

5. Low plank Spider-Man’s.