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THURSDAY 4.12.2018

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STRONG
MOBILITY
External rotation at shoulder with PVC
Each arm 45-60 seconds
MOBILITY

Deep Couch Stretch

Hold each leg for 45-60 seconds
SKILL WORK
Banded Jerks
Take 5 minutes and practice getting under the bar.
WEIGHTLIFTING
Split Jerk
One Split Jerk EMOM (15 rounds total)

5 rounds of 1 at 82%

5 rounds of 1 at 87%

5 rounds of 1 at 92%

Take from racks or floor.
METCON-BURN
MOBILITY
Box Shoulder Stretch
3 rounds of 0:30/0:15
CONNECTIVITY
Arch + Hollow Hold Sequence
4 rounds of 0:20/0:10
CONNECTIVITY
Arch to Hollow on Rings
Work kipping on rings.
METCON
12:00 AMRAP of:

Row 50 Calories
40 Box Jump Overs 24/20
30 Power Cleans 155/95
20 Muscle-Ups