August 7, 2015

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&params=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.)

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