Prehab

A)

1:30 bike

500m row

2×10 DB bent over row-slow and controlled

B)

split jerk

3-3-3

9 reps total- do 3 reps..reset…begin again

  • last set of 3- behind the neck strict press from the split position

 

MetCon

“Amanda”

for time: 9-7-5

muscle ups

squat snatch (135/95#)

12 min time cap

scale for MU-2x strict pullups

Strength

2 jerk dips then jerk

1-1-1-1

work up in weight

Skill Work