thursday

MetCon

12mins for quality:
20/15x Cal Row or Cal Bike
5x KB Windmill/ side
10x Weighted BB Good Mornings

Notes:
We want you to move with purpose today but prioritize quality. Choose a challenging but doable weight for Windmills and Good Mornings. Strengthen that core!

Post

Coach led Mobility Work (Improve your movement).

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Barbell Hour

Primer:
Tempo OH Squats
-Take 10mins to build in weight 3331

Overhead Squat:
x4@55% 
x3@60% 
x2@65% 
x2@70% 
3x2@75%


Snatch Balance
x3@60% 
x2@65% 
x2@70% 
2x2@75% ​