Monday, 7/3

Warm Up
4 Rounds
6 PVC Dislocates
12 Alt Samson Lunges
6 Band Pull Apart Complex
12 Alt Dead Bugs

Strength
Jerk Complex (35 Min)
Prep:
1×10 Strict Press w/ bar
2×3 Push Press working up
3×1 Push Press+ 1 Power Jerk+ 1 Split Jerk working up

Work:
6×1 Push Press+ 1 Power Jerk+ 1 Split Jerk @ same weight

Met Con
6 Rounds
:20 Push Ups
:10 Rest
:20 Hollow Rocks
:10 Rest
:20 Windshield Wipers
:10 Rest