TGIF

Growth & Development

A. 9:00

Every 3:00 HEAVY  suitcase step ups with DB or KB 10 reps each leg x 3 sets

B. 12:00 – 20:00

18 alternating DB snatches

9 burpee

6 box jumps

3 wall walks ( or :20 second hold)

C. 24:00- 30:00

6 hang cleans

3 bike calories

 

Performance

A. 0-15:00

3 rep Push Jerk heavy set for the day

B. 20:00

Every 4:00 complete

3 squat clean 155/105

6 T2B

9 wall balls

12 lateral burpees

 

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