September 23, 2015

A) Warm Up
Row or Air Dyne for 2 minutes
15 Weighted Glute Bridge
1 length Side Shuffle/side

10 Bird Dogs total

10 Seated Wall Reaches (back of hands and elbows on wall, start in a ‘W’ and reach till hands are overhand

maintaining contact on the wall.)

10 Crab Walk Alternating toe touch (Holding crab walk position, opposite hand touches opposite toe)

Scap Activation OR Recovery
B) Every 2 minutes for 16 minutes:

Behind the neck Push Jerk x 2

(start at 55% of Jerk weight and build throughout)
C) 3 sets of:

5 minute AMRAP:

6 x Deficit Handstand Push ups (45 plates/25 plates)

12 Power Snatch 95 lbs/65 lbs

24 Double Unders

2 minute rest between sets.