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