Sunday, June 21, 2105

WARM UP
5 min of joint prep
A. Learn the QM and QM gallop (take about 5 min for this. Get the class to about 80% efficiency. It doesn't have to be perfect at this point.

B1. QM gallop in a big circle x 1 rotation each direction

B2. 30 -60 sec passive hang followed immediately by a more challenging progression

B3. OHS with as narrow a grip as possible x 10 reps x 2 sets

B4. 1 set of 10 reps of y l and w.

A. Back Squats @ 30x1 x 3-5 reps (go up only if you hit 5 reps).

B. 3 Rounds for Time
    Run 400 meters
    Power clean and jerk x 10 85/135 lbs