Up to you on what yo want to do today. If you want to just train through the open Fridays will be light ish but still work
1) Clean and Jerk 6 x 2
-both singles
2) Back Squat 4 x 3
-moderate/heavy
3) Cycle though for 15-20 minutes
5-10 Barbell roll outs
10 Step Back Elevated banded distraction lunges per leg (add weight if possible)
10 Weighted scapular retractions (weight between feet)
15 Underhand banded pull aparts
4) For Time:
3 Rounds
5 Rope Climbs
25 Burpees
500m Row
rest 2 minutes between rounds
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