THANK GOODNESS IT’S FRIDAY

Warm up

10 ps Land mine presses
10 naked bar shrugs
10 bent overs rows ….. spine straight
10 front squats
10 back squats
10 band openers …. 3 positions

Strength

Jerks 15 min …USE DUBBELLS IS WRIST OR SHOULDER ISSUES… IF YOU CAN’T GET YOU ARMS IN LINE WITH YOUR EARS USE DB

Build to a Heavy Complex

2 push jerks and 1 split Jerk

Conditioning

18 15 12 9

Box jump Overs
Sumo Deadlifts
10 ps wide hockey lunges MW
10 ps renegade rows

release shoulder and wrist stretch