Thursday to Saturday workouts

THURSDAYIf you missed Wednesday’s workout, do it today. **The one on the board at the gym. Not the one you were sent.**

FRIDAY
Warm-up
2 rounds
1:30 ski or row
15 knee pushups
15 goblet squat (light)

2 Power Cleans + 2 Front Squats + 2 Split Jerks
6 sets starting with light rx clean
ADVANCED:
1 Power Clean + 1 Front Squat + 1 Split Jerk
1 Sets @65%, 2 Set @ 70%, 1 Sets @75% of Clean

1 and a quarter rep Front Squats
4 sets of 4 starting at 55%
Bench Press
4 sets of 5 @74%

Accessory
10:00 for quality
0:45 handstand hold
0:45 pull up bar hang
0:45 hollow rock hold

SATURDAY
Warm-up
2 rounds
30/24 cal row or ski (24/20)
15 light db thrusters
10 pushups

THRUSTERS
5 sets of 8 with light rx, add weight if you can
ADVANCED
5 sets of 3 starting with heavy rx and adding to max weight possible

Metcon (Time)
2 person team
60/50 Cal. Ski
60 Push Up
60 Touch and Go Power Snatches heavy rx
60 Push Up
60/50 Cal. Ski
*scale to 1/2 reps if alone

Metcon (No Measure)
4 Rounds (Not For Time)
10 Bent Over Row
15 Hip Extension