July 30, 2015

A) 2 minute row or Air Dyne1 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) “Double Hanger”

3 rounds for time:

100 Double unders

7 Hang Power Clean and Jerks @ 185-lbs/115-lbs

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