Friday 10/5

Warm-up 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 Strength 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) https://www.muscleandfitness.com/workouts/abs-and-core-exercises/videos/turkish-getup-side-plank #workoutoftheday