Saturday, 031619

All:

A. EMOM x 15

Minute 1: 3 power Clean and Jerks

Minute 2: 4-6 deficit Strict HSPU

Minute 3: 5 front SqTs @75%

***heavy clean and jerks; but not tng. Can ascend and good starting weight may be 70%

Rest 10 minutes

B. EMOM X 15

Minute 1: 15/12 cal row

Minute 2: 15/12 cal bike

Minute 3: 15 thrusters 95/63

C. Skill Work and recovery

1. L – Sit work

2. Pistol progressions and single leg squat flexibility

3. Thoracic extension

4. Ankle range of motion

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