Thursday- April 18th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Quad Pulls x 10

*Samson Lunges x 20

A. 3 sets of:

– Single Arm DB Press (right) x 8 reps @ 2111

– Single Arm DB Press (left) x 8 reps @ 2111

– Single-Arm DB Row (Left) x 8-10 reps @ 2111

– Single-Arm DB Row (Right) x 8-10 reps @ 2111

B. “Rack City”

For Time:

10 Power Cleans (155/105) (105/75)

50 Air Squats

10 Front Squats (155/105) (105/75)

50 Air Squats

10 Push Jerks (155/105) (105/75)

50 Air Squats

10 Thrusters (155/105) (105/75)

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.