Day: October 20, 2019

“There are only two days in the year that nothing can be done. One is called yesterday and the other is called tomorrow, so today is the right day to love, believe, do and mostly live.”

Technique (5min)

The split jerk/squat jerk/power jerk

Strength/skills (10min)

5 sets

3 split jerk, squat jerk or power jerk

Note: 3sec pause at the catch regardless of the style you choose. Build up the weight

METCON

5 rounds for time:

20/17 cals row
8 shoulder to overhead 135/95

Lite
Shoulder to overhead 95/65

Time intent: Approx 10min

Accessory work
Shoulders of steel
Crossover symmetry 3x

Conditioning
Reverse tabata air bike for cals

Weightlifting
Clean grip sot press 3×5

Gymnastics
Front planche hold 1min

Core
5 sets
15 GHD situps
15 back extensions