Wednesday 10-31

warm up
500m row or 2 min airdyne at conversation pace

skill/strength
Spend 15min practicing or testing the Jerk. If you are testing, this should be a 1RM effort.

functional fitness
5×3 shoulder press

conditioning
for time…
20 burpees
then 3x
3 power cleans(135/95)
6 box jumps(24/20)
9 wall balls(20/14)
then
20 burpees

functional fitness
10min AMRAP
5 burpees
10 walking lunges
15 wall balls(14/10)
run 100m

stretch
standing hamstring stretch
pigeon pose(pose of iniquity)
pigeon pose
wall straddle