Adjust your ambition according to your level of ability. And a logical timeline: you don’t need it next week, or in three weeks. If you do it’s too late.

-MFT

Thursday

1. 5’ JR
2. 1st rib mobility + hip mobility
3. OHS 5-4-3-2-2-2
3a. 7@70% of part 3
4. 21-15-9:
  thruster @ 75/55
  bar facing burpee

Weightlifting

1. coaches warm up
2. muscle clean + clean from pockets + push jerk (10’)
3. AK clean + low hang clean + split jerk (22’)
4. BOR 6-6-6-6

_______________________________________________________

Read up on the health benefits of Coconut!

http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/