Friday 10/5


Couch Strech x :30 seconds/side Pigeon x :30 seconds/side + 2 sets: KB Windmill x 5/side KB Reverse Lunge with rotation x 3/side Shin Hop x 5 or Squat Jump x 10 + Clean and Jerk Progressions- 3-5 reps of each movement Front Squat Segmented Clean Pull Clean Pull Squat Clean Strict Press in split Dip Drive Split Jerk


Clean and Jerk (12-15 minutes of work)

Metcon (10 Rounds for time)

Every 2 Minutes for 20 Minutes 2 Squat Cleans, 155/115 8 No Push-up Burpee Box Jump, 24/20" 25 Double Unders Choose a weight this sustainable and good for TNG reps RX+ - 185/125, burpee box jumps, and 40 double unders

Extra Work

A: Power Clean (60x4,65x4,70x4 x 3 sets)

From blocks @ below knee

B: Snatch Grip RDL (5x6 @ tempo 3020 @ 85% of Snatch 1RM)

C.1: 1-Arm Farmer's Carry (2x100ft/side)

C.2: Turkish Get-up into Side Plank (2x5/side)


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