Tuesday, 8/9

Warm-Up
3 Rounds of
6 PVC Dislocates
6 Spider Lunge w/ reach up
6 Alt T Push-Ups
6 Quadruped Extension and Rotation/side

then,

1 Minute Standing Band Lat/Tri stretch/side

Strength – Power Jerk (30 min)
Prep:
1 x 10 Strict Press w/bar;
2 x 3 Push Press working up in wt;
2 x 3 Power Jerk working up in wt

Work:
2-2-2-2-1-1-1*
*working up in weight, but focus is on driving under the bar and not pressing out. Do not go up in weight if sets aren’t technically sound.

Met-Con
24 Alt DB Snatch
12 Burpees
18 Alt DB Snatch
12 Burpees
12 Alt DB Snatch
– 12 min cap