Tue, Jul 2, 2019

Warm-up
• 300 m Row

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 PVC Good Mornings
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Clean & Jerk
• 5 sets: 1 rep AHAP

Shoulder Press
• 3 sets: 3 reps AHAP

Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.

Conditioning
10 min AMRAP:

• 40 Double Unders
• Flip a coin

HEADS: 10 Hang Power Snatch 95/65#
TAILS: 10 Thrusters 95/65#