Thursday, 9/3

Warm-Up
3 rounds of
10 Squats
10 Reverse Hand Spider Lunges
10 Alt Dead Bugs
5 Plank to Squat

then,

1 Minute Death Stretch/ side
1 Minute Single Leg Flexion/side

Strength – Thrusters (30 min)
Prep:
1 x 5 Front Squats + 5 Strict Press (Bar only);
1 x 5 Front Squats + 5 Push Press (lt wt); then,
2-3 x 3 Thrusters (working up to mod-hvy wt)

Work:
10-8-6-4-2

Met-Con
3 Rounds of

In 2 minutes, Row 250 M;
then, in remaining time, complete max reps of :

First Round: Power Cleans
Second Round: Push Press
Third Round: Thrusters

4 Minutes Rest

– Wt Options: M@ 155/135/115/95/75;  W@ 103/93/78/63/45