Thursday

STRENGTH WORK
Hang Squat Cleans 3 x 3
---make sure you are catching the bar in a full front squat & finish standing
---should be heavy weights

Sumo Deadlift High-Pull 3 x 5
---make sure you use a weight you can handle the high pull with
---use good form--lumbar curve all the way up--butt back, chest up

Thruster 3 x 5
---full front squat with overhead press
---use the legs to drive the bar overhead

METCON
Tabata push ups
4 minutes of 20 seconds push ups, 10 seconds rest