July 17, 2015

A) Warm Up

2 RNFT:
1 min LAT banded distraction per side
1 min thoracic mobilizing
1 min quad/inner thigh rolling per side
10 dowel OHS

Then 10 reps Junkyard Dog: https://www.youtube.com/watch?v=2fsvvv3oJBg

B) Strength

15 min to build to a heavy snatch for today. Remember to let how you are feeling guide your weight. If the technique is feeling off, then work on technique rather than loading up the bar.

Straight into 15 min to build to a heavy clean and jerk. Same as above for how much weight to do.

C) Met-con

2 RFT:
Run 400 m
Row 500 m

D) Optional Work After Class:

3 RNFT:
20 tuck ups
15 weighted sit ups
20 banded good mornings

Psst…down here…It’s Jason’s birthday!!

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