Monday 10-2-23

Hello October! 

Warm Up:
Run or Row 800m
20 Walking Lunges 
20 Sit Ups 
10 Burpees 

Mobility:
Frog Rotation 
90 to 90 Rotation 
Back Roll in OH Position 

Strength:
Complex Time:
2 Deadlifts + 1 Squat Clean 
3-3-2-2-1

**We are gonna keep in going with squats for October and then retest our 3 rep front or back squat October 25th 

WOD:
2 Min Max Reps Clean and Jerks (155/105#)
Rest 2 Min 
2 Min Max Reps Clean and Jerks (135/95#)
Rest 2 Min 
2 Min Max Reps Clean and Jerks (115/75#)