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Workout for Saturday February 18th 2017


Skill/Lift:

A1) split jerk

1RM

A2) weighted strict pull up/strict pull up/banded strict pull up/ring row

5 sets of 2-8

Conditioning:

"The Amazing Spiderman"

12 min to complete 3 rounds

12 shoulder to overhead 30-35% of A1)
14 front squats
16 thrusters
1 min rest

Accessory:

2 rounds

20/20 banded trunk rotations
12/12 palof press

Recovery/Mobility:

2/2 min pec release
2 min soft tissue chest and shoulder