July 20, 2015

A)Warm up:
400 m Run1 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: (Base your % off your lowest 1RM)

Power Clean + Clean + Front Squat

Minute 1: 75%

Minute 2: 80%

Minute 3: 85%

Minute 4: 90%

Minute 5/6: 90+%
C) Double Grace

For time:

60 Clean and Jerks @ 135-lbs/95-lbs

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