Thursday 1/4/18

Justin thruster.jpg

Warm-up:

High knee, skips x2, bear crawl, inchworm, lunge and twist, gorilla jumps

Stretch:

Calf stretch, ankle roll, partner arm stretch, Iron cross, scorpion, PVC’s

*go over clean & Jerk

Strength:

A.) 5 x 10 hanging Shrugs

4 x 12-16 Assisted Pull-up

12,10-8-6 Dumbell Row

B.)  3 Rounds

2-4 Legless Rope Climbs

5 Baby Mup

https://youtu.be/R5SoxwHoaYo

4 Negative Mup

https://youtu.be/WKf1PfMqfmU

Conditioning:

6 RFT

4 Squat Clean 135/95#

4 Split Jerk

200 m Run