WEDNESDAY

A STRENGTH

Front Squat

Heavy Set of 2

B METCON

“Eikcaj” (Jackie backwards)

30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row

C CORE

3 sets:

15 Russian twists

15 leg lifts

15 scissor kicks

WEIGHTLIFTING/OLY CLASS @ 6:15

Full clean

Technique, form and rang of motion will be the focus then …

1/1/1/1/1/1/1

Accessory work:

1. Kb shrugs superset w tricep band pull downs

5 x 10

2. weighted steps 24″/20″ and air squats

14 step ups alternating with 14 air squats x 3

3. CORE: from today’s programming

2018 Open Athletes