Friday, July 3, 2015

WARM UP
5 minutes of joint prep
30 sec of QM gallop/30 sec rest x 3 sets
YWLT x 10 reps (on bench and with a weight)
30-60 sec passive hang followed by a more challenging progression
sots press with an empty bar x 10 reps


A. 30 sec of work/30 sec of rest x 5 sets:
kipping chest to bar pull ups
Do not go to failure.

B. Every minute on the minute for 15 sets:
Split jerk x 2 reps from rack @ 77-82% All at same weight.

C. 3 Rounds for Time:
800 meter run
 hang power snatches x 10 75/115 lbs
kipping hspu x 15