9.6.18 Thursday

September 6, 2018

 

 

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

 

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