Monday, October 15th 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

Push Jerk Prep: No Bar

1) Quarter Squat, Jump, Land In Quarter Squat 5x
2) Hands at the shoulders, Quarter Squat, Jump, Punch Hands Up, Land In Quarter Squat 5x
3) PVC at the shoulders, Quarter Squat, Jump, Punch PVC Up, Land In Quarter Squat 5x

STRENGTH/SKILL
Push Jerk @ 60%
4 Sets 5 Reps
Rest 2 Minutes

Back Squat @ 60%
4 Sets 8 Reps;
If you don’t have a 1RM, Build each Set; Slightly heavier than last week
Rest 2-3 Minutes

WORKOUT OF THE DAY
AMRAP for 12 Minutes 
2 Rope Climbs
6 Cleans (185/135)
12 Heavy Wallballs (30/20)