June 22, 2015

A)Warm up:

400 m Run

1 minute accumulated in a squat hold

1 minute/side Couch stretch

1 minute/side banded distraction for overhead position on rig

1 length of banded Monster Walk

Scap Activation
B) Every 2 minutes on the minute for 12 minutes:

Snatch x 2 (Should go something like 70%, 75%, 80%, 85%, 90%, 90+%)

Take 2 minutes Rest and with a Continuous running clock…
C) Back Squat 3 x 4 @ 80% of 1RM

Rest no more than 2 minutes between sets.
D. Four sets of:

Jumping Lunges with Barbell x 20 reps

(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)

Rest 45 seconds

Strict Weighted Pull-Ups x 6-8 reps

Rest 45 seconds