11/14/18

April jerk.JPG

200 row or run, bear crawl down and rabbit back

then 2-3 rounds: 10 PVC Goodmorning, 10 medball cleans, 10 glute raises

Work on front rack mobility for 2min

Or coaches choice

Every 1:30 for 6 sets:

1 Power Clean + 1 push jerk

building to 60-65% (work on form)

21-15-9

pushpress(95/65)

Burpee over bar

SDHP(95/65)