Strength

Clean Deadlift + Clean + Front Squat + Jerk

5 sets of 1 across

Start at 65% of 1RM C&J

Target a 5-10lb increase each week

 

WOD

10min AMRAP

7 Overhead squats 95/65

7 Toes to Bar

L3: 135/95

 

COMP HW

BPS Day 7

Shoulder Tap Push-Ups 10 Reps, 2 Sets, 1 Minute Rest

1 Arm Farmer's Carry with weight you established an 80-100 meter max during testing. 1 Lap around perimeter of turf, 3 Sets Each Arm, 1 Minute Rest Between Arms

Upper Extremity Nerve Floss 2 Sets, 10 Reps, 1 Minute Rest

Nerve Floss (https://vimeo.com/127208120)

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