Wednesday Sept 28th

Wednesday Sept 28th

Movement:
x 3
Curly Jeff complex (x 5 round back DL + x 5 Squat round arch + x 5 Pyke press)
WTD shoulder dislocates x 10 https://www.youtube.com/watch?v=ZAq-REfm2oA
Shrimp Squats x 6 e.s (Beg or Intermediate version, use plate if needed to make contact with ground) https://www.youtube.com/watch?v=Dpgn6eRtsdw

Strength:
Squat Clean + Jerk
Work up to a heavy single

Conditioning:
Dirty Thirty
30 reps of filty fifty
20 min time cap