Friday, September 14, 2018

A1. Low gait locomotion x 1 length x 3 sets

A2. bodyline shoulder openers on back x 10 reps plus 10 sec hold (use a weight if possible) x 3 sets

B. Every 3 minutes x 5 sets: Refer to the last 4 Tuesdays for an idea on loads.

2 power cleans plus 1 clean

If you are new to cleans, do either deadliest x 8-10 or do higher volume complex of 4 power cleans plus 3 cleans

C. 3 Rounds for Time:

Run 400 meters

Kipping Pull ups or jumping ring pull ups x 21

Thrusters x 12 65/95 lbs