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Training Plan for Thursday December 20th 2018

A) OTM 5 min

- 15s front squat hold
- 15s rest
- 15s russian KB swings
- 15s rest

B) front squat

warm up
- 2 sets of 3 - 65% of 3RM
- 2 sets of 3 - 70%
- 2 sets of 3 - 75%

working sets
- 4 sets of 2 - @80% @1211

C) OTM 10 min

- even: 15/15s side plank
- odd: 10-20 thrusters 45/35

D) 2 minutes of each

- kneeling wrist extension stretch
- 10 second closed fist wrist rotations

Notes:

- adhere to percentages in part B)
- be sure to remain in control and finish each thruster with a pause overhead