3928 Friday 11/15/2024

A
10 reps of each
Forward/backward leg swings
Lateral leg swings
Forward/backward arm swings
Forward/backward big arm circles

With a barbell
3 rds
10 bent over rows
10 behind the neck presses
10 lateral jumps over the bar
(10 min)

B
Strict Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1 80%
1x1 85%
1x1+ 90%
(20 min)

C
21-15-9
Bar Facing Burpees
Hang power clean and jerks (95/65lb)
*8 min timecap

D
Coach led mobility and cooldown
(5 min)