9.6.18 Thursday

Mob: FR Quads/Lumbar Spine x2m + Supine Banded Knee Tuck x45s ea

(What’s your favorite protein: chicken, beef, pork, fish, etc..)

Warmup: 2 rounds

KB Goblet Squat w pause x8

X Band Walks x20y

Box Jumps x3

Skill: Clean and Jerk

1x5 Oly W/U Clean + Jerk

1x5 BB W/U

3-4x 1 C & J @ 40%, 50%, 60%, 70%

Strength: Clean and Jerk

5x1 C&J @ 80-85% + 90/90 Hip Lift x5 breaths

WOD: 3-4 Rounds

BB Glute Bridge x10

MB Alt V-Up x10e

DB 1 Arm Row x8-10e