Friday, July 29th 2022

WARM UP

-400m Jog

then,

3 Sets

:15 Transverse Squeeze

:15 Cat/Cows

:15 T Spine Rotations (L)

:15 T Spine Rotations (R)

PVC Pass Throughs

PVC Lat Stretch

PVC External Rotations

STRENGTH

Clean and Jerk

EMOM x 12

-3 Squat Clean and Jerks

*any style Jerk

GET FIT

16 Minute AMRAP:

-12 DB Push Press (50/35s) (Rx+HSPUs)

-8 Pull-Ups (Rx+BMUs)

-4 Power Cleans (165/105) (Rx+205/135)

RECOVERY

2:00 Easy Ski

-Foam Roll Lower Back and Lats

-T-Spine Opener on Foam Roller