August 21, 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

10-15 Kettlebell Hip Drives

5 minute Oly Barbell work with coach
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) Three rounds for time:

50 Handstand Shoulder touches

10 Squat Snatch @ 135 lbs/95 lbs

Rest 2 minutes…

For time:

20 Strict Chin ups

400 m Farmer Walk 70 lb/55 lb per hand (WALK, not run)

20 Strict Chin ups

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