A) 2 minute row or Air Dyne
1 minute roll out upper thoracic
1 minute Banded distraction on Rig8-10 total x Hawaiian Squats (https://m.youtube.com/watch?list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE¶ms=OAFIAVgF&v=Ya7sdSAt1Hg&mode=NORMAL)
1 minute Runners stretch (lunge position)/side
10-15 Kettlebell Hip Drives
Scap activation
B) Take 15 minutes to build to today’s 1RM Snatch.
Then with a continuous running clock…
Take 10 minutes to build to today’s 1RM Clean & Jerk
C) Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 155 lb., women use 105 lb.
Or,
Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 205 lb., women use 145 lb.
(15 minute time cap. 1 second penalty for each rep not completed.)
