20140718_172400

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– db ext. rt.
– back ext.
– handstand kick up
– double unders

FITNESS-
A.1 DL 5 reps x 3 sets, rest 60 seconds
A.2 Strict Shoulder press x 5 reps @ 51×1 x 3 sets, rest 60 seconds
B. 10 minute EmOM
odd = 3 hang Power snatch
even = 20 sec. am rap push ups
+
12 minute amrap
5 cal row
10 sit ups
15 rkb swings

PERFORMANCE:
A.1 DL 5 reps @ 70% x 3 sets, rest 60 seconds
A.2 Strict Shoulder press x 5 reps @ 51×1 x 3 sets, rest 60 seconds
B. 10 minute EmOM
odd = 1 Power snatch – building per set
even = 20 sec. am rap push ups
+
12 minute amrap
5 Hang power cleans @ 65% of max clean
10 T2b
400m run




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