Jen our Athlete of the Month!! 

Jen our Athlete of the Month!! 

Coaches Warm Up

 

1. Split Jerk

6x3 

**the focus is technique

 

2. Conditioning

6 rounds

5 shoulder to over head 

6 front rack lunges 

8 KB/ DB snatches each side

rest 30 seconds

**you choose the weight. go heavy!

 

3. Accessory Work

7x4 Unbroken Muscle-ups
Rest :30 between sets

 

4. Row Conditioning
6 Rounds:
30 Cal Row
Rest 1:00 between rounds