Wednesday, July 27th 2016

Warm-Up:

5:00 Agility Ladder

 

Movement Prep:

Foam Roll – 1:00 Each

Thoracic Spine

Glutes

TFL

Quads

Calves

Drop Squats x 10

Wrist Cirlces x 30 Seconds

Elbow Circles x 10-20

Tall Muscle Clean x 3

3 Sets, Start w Empty Barbell, add #10 per set

Tall Clean + Front Squat + Hang Clean

 

Strength:

Hang Clean-

Build to Heavy Single

 

Conditioning:

5 Rounds of:

10 x Ring Rows

5 x Dumbbell Snatch – Left Arm

5 x Dumbell Snatch – Right Arm

250m Row

Rest 1:00