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Thursday, February 8, 2018

  Thurs 2/8/18
Mobility: Hips/Ankles/Front Rack/Shoulders
Strength/Skill: Clean and Jerk: Every :90 x 8 sets
Scaled- Power Clean + Front Squat + Split Jerk
Advanced- Full Clean + Split Jerk
*increase load as technique allows starting around 50-60%
Met-Con: 3000m row (easy row)

Work on technique.
Additional
Optional
Accessory
Work:
Death March: 3x20 steps (10 each)

GHD Sit-ups/Half Sit-ups: 3x10
Additional
Optional
Conditioning
Work:
Rowing
Part A)
Row a max effort 500m and find the average
WATTS over the 500m, then rest until recovered
Part B)
1:00 on/1:00 off x 5 sets at 60% of max avg. watts
.