Monday, 11/21/16

(Photo: Charles W.)

Warm-Up
4 Rounds
4 Spider Lunge w/ reach up
8 alt Samson Lunges
4 Alt T Push Ups
8 Squats

Mobility
1 Minute Band Super Front Rack stretch/side
1 Minute Single Leg Flexion/side

Jerk (30 min)
Prep:
– 1 x 10 Strict Press w/bar
– 2 x 3 Push press working up
– 4 x 1 Power Jerk+ 1 Split Jerk working up

Work:
– 6 x 1 Power Jerk+1 Split Jerk at same weight

Met-Con (10 min cap)
21-15-9
DB Shoulder to OH
Burpees

* Reminder: Thanksgiving holiday schedule posted here, including annual Thanksgiving Day workout on Thursday for those who will be in town!
* Reminder: Rowing Seminar on Saturday, Dec 3, 12:30-2pm, H Street; $20 to attend.