thursday

Strength

3 rounds for quality:
12x DB shrugs w/ 2 count pause at top.
12x alt renegade rows w/ 2 count pause at top
6x front foot elevated split squats / side w/ 3 sec negative

Notes:
Front foot for the split squats will be placed on a 45lb plate

MetCon

15mins for Quality
500m Row/1000m Bike
16x Sit-Ups
8x Banded Hamstring Pull-Downs / side

Notes:
For Quality today. Have a challenging but consistent pace on bike/row. You can choose bike or row here, or even switch between. Control the banded hamstring pull down both on the way up and down.  At least 2 seconds on both the way up and way down for those.

Post

Goblet Banded Lateral Walk
3x15/direction

---

​Barbell Hour

Primer:
-Tall Jerk 3x3 @ 30-35% of 1RM Clean and Jerk

Clean and Jerk:
2@60%
2@65%
2@70% 
1@75%
1@80%
1@85%

Front Squat:
5@60%
4@70%
4@75%
2@80%
​3x1@85%