THURSDAY'S WORKOUT OF THE DAY

WARM UP

  • DYNAMIC STRETCHING
  • PVC STRETCHING

SKILL/STRENGTH

  • JERK BALANCE
  • 4-4-4-4
  • SPLIT JERK
  • 4-4-4-4
  • Start at 45% and progress to 100% of max.
  • 25 Min. CAP

STRENGTH W.O.D

  • 8 STOH #135(Rx) #115(Rx) #95 #65
  • 8 BOX JUMPS 30/24/20
  • 8 HAND RELEASE PUSH UPS
  • 3 ROUNDS FOR TIME: 12 Min. CAP

"STOH DESIGN"

  • SHOULDER THROUGH OVER HEAD
  • STRICT PRESS
  • PUSH PRESS
  • PUSH JERK