Wednesday, March 8, 2023

A.12:00

Split Jerk

This week we are getting to a heavy single over 12:00

B. Structural work

ATG heal elevated lateral squats x 5/side

Banded good mornings x 20

SA farmers carry x 50'/side

x2 rounds

C. Workout

amrap 20:00

50 FS, 95/65

40 bar-facing burpees

40 back-rack reverse lunge steps

30 bar-facing burpees

30 hang power cleans

20 bar-facing burpees

20 power cleans

10 wall walks

D. Flex

BB RDL @ 2020 tempo x8x 3

banded face pulls x 20x3

lateral sled drags x 5/steps side x 3

lateral delt raise x 10 x 3