Thursday

A. Open with Thoracic Flow – downstairs (6-7 minutes)B. FS @ 4211: 3,3,3 (12-15 minutes)
C1. Double KB Swing (eye level) – play – 8-10 reps
C2. Muscle Up Practice – Bar or Ring – Strict or kipping. If no MU, Shoot thrus – 2 mins of work/rest
C3. Heavy Dball Bear hug Lunge Steps – 10-12 Alt Steps;
X 3 sets, rest 90 secs
+
For Time:
1000 M Row
21 DB Clean and Jerk – 35/20 (or Kb’s if you’re more comfortable using those)
750 M Row
15 DB CJ
500 M Row
9 DB CJ
NOTES:
- don’t forget there’s a 2 sec pause in the hole WITH tension on the FS
- Keep chest up on that double KB swing – grip doesn’t matter (neutral or pronated. One of the two will feel more natural)