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"
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