Tuesday

Pre Warm-Up

**Crossover symmetry** 

+

3 Rounds 

10 KBS

10 squats 

10 sit-ups 

 

Warm-Up

C&J Drills 

 

Strength

A.) OTMx11

1 Clean & Jerk 

*Goal = increases load from last week 

 

 

B.) Front Squat 

4×3 @ 75% – Tempo = 3-3-3 

*65% if 1RM is above 275/175 

 

 

WOD

“Jackie – Ish – Ish”

For Time – 13min cap 

Row 500m

50 Thrusters @ 45/35

30 C2B 

 

 

Cool Down 

1.) 3 Rounds 

10 pass through 

30sec foam roll t-spine 

2.) Banded stretch shoulders 

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