July 24, 2015

A) 2 minute row or Air Dyne
1 minute roll out upper thoracic1 minute Banded distraction on Rig
8-10 total x Hawaiian Squats (https://m.youtube.com/watch?list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE&params=OAFIAVgF&v=Ya7sdSAt1Hg&mode=NORMAL)
1 minute Runners stretch (lunge position)/side
1 length of Banded Monster Walks

Scap activation

B) Take 15 minutes to build to today’s 1RM Snatch.

Then with a continuous running clock…

Take 15 minutes to build to today’s 1RM Clean & Jerk.
C) “Mini-Kalsu”

7 minute AMRAP:

Max rep Thrusters @ 135-lbs/95-lbs

Every minute on the minute, complete 3 Burpees.

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