7PM Mobility Class Focus: Posterior Chain. Lower back all the way down to your ankles.
A. Take 10 minutes:
Push Jerk: Build up to 80% of your 1RM Push Jerk.
EMOTM: 10 Rounds
Perform 1 Push Jerk + 1 Split Jerk
(If you dont know your Push Jerk 1RM, use 80% of 1RM Clean)
Volume work (V): At the top of every minute perform the following rep scheme above. First round you fail to complete the 1+1 rep scheme unbroken you must decrease load by 10%. Every round you fail, automatically decrease weight. Use remaining time of each minute to recover.
Run 800 Meters X 3
Rest 3 minutes
*Recording slowest run
C. Tabata Mashup-
16 Rounds Alternating, 20 ON, 10 OFF
Banded Back Extensions