WEDNESDAY

A GROUP WARM UP( on the whiteboard)

B STRENGTH

Cluster

3/3/1/1/1/1

progression in weight

C METCON

“DUMB DOWN”

amrap 15 min

15 T2B

12 reverse lunges 115#/80# (back rack)

9 clean and jerk 115#/80#

WEIGHTLIFTING/OLY

Split jerk 3/2/2/21/1

Acc work

1. Superset

3 x 10

Dumbbell kickbacks (10 each side)

Plyo push ups

2. core work superset

hanging knees to chest 30 sec hold

10 candle sticks