1st Saturday

Warm-Up / Mobility
Thoracic Foam Roll
BB Assist. Thoracic
Front Rack (prone)
Quad/Adductor Foam Roll
Couch Stretch
Dorsi Flex

3 Rnds ~
4 Warrior Squats
4 Spidy & Reach
10 Sit Ups
15 Cal Row

HSPU Work
6 Rnds of:
30s Kipping HSPU
30s REST

Hang Squat Clean & Jerk
2 x 60%
2 x 65%
2 x 70%
3 x 2 x 70%
Use 10 Min to get to HEAVY set of 2 Hang Squat Clean & Jerk

Adderall (Rowing)
With a Running Clock
0:00 - 10:00
1600m Row
With Remaining Time ~ Max Reps CLEAN & JERK (135#95)
REST till 13:00
13:00 - 20:00
800m Row
With Remaining Time ~ Max Reps SNATCH (115/80)
REST till 23:00
23:00 - 27:00
400m Row
With Remaining Time ~ Max Reps THRUSTERS (95/65)

tb ~ 42 HSPU(10-7-6-7-6-6) / 135-155-165-180~ 230# / (6:29.9) 23 / (3:13.2) 31 / (1:32.9) 21