Monday July 22

Warm-Up
3 rounds of
5 Dolphin Push-Ups
10 Spider Lunges
15 PVC BTN Thruster

then,

1min/side Samson Stretch + 20sec/side Barbell Wrist Stretch

Strength Prep
5 reps w/ bar, 5 reps light, then into sets working up in weight.

Strength – Jerk from Rack
Prep w/ 1×5@bar, 1×5 at light weight (use add’l set at moderate if necessary); then,
3-3-3-2-2-2-1-1
– work up to daily max

Met-Con 15-12-9 DB PP / 30-24-18 Flutter Kicks
– RX’d for DB PP = M @ 1/2 BW, W @ 1/3 BW

Jerk Results:

Results from workout on Monday, July 22