Wed, 030718


A. Split jerk ; climb to heavy double and heavy single In <20 min. Any extra time hit push press sets of 3



EMOM; 8/6 cal bike + 30’ HS walk x 6 minutes

*those struggling with HS walks, potentially ad some skill work in today

**modifications for wall walks also there


Post class:


1. single leg step ups 10-12 reps each leg x 3 sets each side

2. Single leg suitcase deadlifts 8-10 reps light x 3 sets

3. Banded Leg extension 3 sets of 10-12 reps

4. Waiters carry 4 x 30’ each side

5. Change plates, incline bench…5 min of scap work

6. Crossover Symmetry protocol

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