Friday, February 20, 2015

A. 1 wrist prep movement

B. shoulder circles with torso twist x 10 each direction 

C. Run like a dog/monkey? 1 round each direction Go Fast!

D1. 4 bridge wall walks x 2 sets

D2. trap 3 stick raises x 10 reps with 10 sec hold x 2 sets

D3. ostrich walk 1/2 length x 2 sets

B. Take your 3 RM Back Squat and do 5 heavy singles at a higher weight. Go up with each set if possible.  Rest 2 min

C.  3 Rounds for Time:
Power Snatch x 7 95/135 lbs
wall balls x 20
box jumps x 20 20/24"