Tues – Jan 16th

Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
30 KBS
20 Air Squats

 

Warm-Up
Dynamic
Clean Drills

 

Strength
A.) OT90sec x8
1 PC + 1 Clean From Top Of Knee + 1 FS + 1 Jerk

 

WOD
“Jackie”
For Time – 16min cap
Row 1,000m
50 Thrusters @ 45/35
30 Pull-Ups

 

Cool Down
1.) 3min bike – hard
2.) Spend 2min on each side split practice
3.) Foam roll quads and t-spine

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