05-SEP-14

A.

-Group Joint Warm Up

-400m run

-3rds NFT

10 Ring Rows

15 Wall Balls

 

B.

EMOM 9 min

Power snatch + Hang squat snatch

Lifts 1,2,3 @ 80%

Lifts 4,5,6 @ 85%

Lifts 7,8,9 @ 80%

 

C.

10 rds for time

25 DU’s

5 OHS 115/80#

 

D.

1 min each banded hip distraction

1 min each quad smash

1 min each hamstring smash

1 min t-spine

 

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