August 10, 2015

A)Warm up:400 m Run

1 minute accumulated in a squat hold

1 minute/side Couch stretch

1 minute/side banded distraction for overhead position on rig

20 KB Hip Thrusts (not a full KB swing, just use an explosive hip drive and return)

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) 5 minute EMOM:

3 position Clean Grip Deadlift x 1
D) Accumulate as many points as possible in 10 minutes:

Back Squat @ 155-lbs/105-lb (1 rep = 1 point)

OR

Strict Handstand Push up (1 rep = 2 points)

OR

15 second L-sit hold (1 time rep = 3 points)

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