Monday 10/17/22

THE MOBILITY

Banded Wrist Traction

Preacher Stretch

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THE WARM-UP

During board explanation

Back Rack Presses

Back Rack Alternating Forward Lunge

Good Mornings

PVC Pulls

PVC Jerks

COACH-LED

Your coach will go over the movement standards and points of performance for the strength.

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THE STRENGTH

Part 1

On a 2:00 loop

Split Jerk Balance

*Keep this weight light!

Part 2

On a 1:30-2:00 loop

Back Rack Split Jerk

*Moderate weight

Part 3

On a 2:00 loop

Clean

Jerks

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THE MET-CON

10:00 Up Ladder

DU

Clean&Jerk

Front Squat

*The double-unders and the clean and jerks will stay the same for the duration of the 10:00, the only movement that will increase in one rep each round are the front squats.

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THE FINISHER

Barbell Good Mornings

Landmine WC

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