August 24, 2015

A)Warm up:
400 m Run1 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 minute on the minute for 10 minutes:

Power Clean (add 10 lbs/5 lbs every minute)
C) Buy in: On the whiteboard

Then, 

Take 10 minutes to build to a heavy 1 rep max Jerk.

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