THURSDAY WORKOUT

GENERAL WARM UP
10 AIR SQUATS
10 PUSH UPS
10 WALL SCAP STRETCH
10 SWING KICKS
10 INCH WORMS
DYNAMIC STRETCHES

METCON 1
MOUNTAIN CLIMBERS
SHUTTLE RUN
WALL WALKS/PLANK
40/20 X 2

EMPTY BAR
​3POS- CLEAN
5 RDL
5 DEADLIFTS
​5 WEIGHTED GOOD MORNINGS
5 BACK SQUATS

STRENGTH WORK
BACK SQUATS
60% X 5
65 % X 5
70 % 3 X 3
75 % 3 X 3
80 % X 5

​METCON 2
6 SQUAT THRUST
​8 ALT KBELL SNATCHES- (CHOOSE WEIGHT YOU CAN SNATCH AT A GOOD PACE)
​EMOM- 8 MIN