thursday

Warm-Up

​Rower Bowling with partner

180m
99m
134m
122m
87m

-Partner farthest away from target number has to perform that many burpees...

Met-Con

​E8MOM; 4 Rounds
50x Box Step-Ups (24/20)
50x Sit-Ups
50x Russian KB Swings (32/24kg)

​*Score slowest round!


Post:
Standing Teapots
3x20/side

Thursday BB Hour

​Primer:
4x2 High Box Jumps
-Warm up some explosiveness!

Power Snatch:
x3@60% x3@65% x2@70% x1@75% x1@80% 1@85% 3x1@88-90+%
*3 singles, should be by feel, you can work to a heavy single if coach says go for it!

Power Clean:
x3@60% x3@65% x2@70% x1@75% x1@80% 1@85% x1@90%

Front Squat:
x4@55% x3@65% x3@70% x2@75% x2@80% x2@75% x3@70%