Thursday, October 11th 2018

Warm-Up:
400m Run
1 Minutes Russian Baby Maker Hold
10 Toe Touches
20 Alt Torso Twists
10 Inchworm to Push Up
Starside Plank (20 Seconds) L
Starside Plank (20 Seconds) R
10 Each Way: Wrist, Elbow, and Arm Circles

Strength/Skills:
Split Jerk Balance (5-7 Minutes)
5x3
*Light Bar Work. The Focus is footwork.

Clean and Jerk (12-15 Minutes)

6 Sets of 2 Reps @ 60%
Rest 90 Seconds
*Focus on Speed. Attempt Touch and Go Reps.

Workout Of The Day
3 Rounds For Time 
21 Clean & Jerks (135/95)
15 HSPU
9 Burpee Pull-Ups

Optional After Class Recovery:
For 20 Minutes at 4-Hour Pace aka Sustainable & Steady
600m Row (Setting 1-2)
10 Walking Spiderman Lunges
600m Row (Setting 1-2)
15 Inch-Worm to Push Up
600m Row (Setting 1-2)
50-Foot Lateral Walking Lunges