Mobility
Start in couch for 1:00 on each side
Pigeon
Spiderman
Warm-up
Spend 2 minutes in Z1
Then, complete the following. Add weight during breaks if you want.
2 rounds
5 deadlifts
5 hang power cleans
5 front squats
Rest and add weight
2 rounds
5 hang power cleans
5 front squats
Rest and add weight
10 hang squat cleans
Strength
Hang squat clean – 3×3, 3×2, 3×1
Across in the equal sets, build when reps decrease.
WOD
“Pepper Jack”
250m row
15 push jerks (135/95#)(115/65#)
250m row
Rest 4:00, x3
Intended Stimulus – The complete opposite of yesterday. Hammer down and try to hold on. The push jerks MUST be unbroken.
