Thursday. 3.5.14

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 5 KB power snatch/arm. 10 Wallball. 10 KTE. 5 BB deadlift.

REVIEW: KB Power Snatch. Wallball. KTE. Deadlift

S: Deadlift. 5-5-5. WU to 75% of your 1RM and begin.

C: 21-15-9 reps for time of:

KB power snatch/arm 53/35
Wallball 20/14
KTE

THIS WORKOUT HAS A 10:00 CAP.

LIII: 15-12-9 at rx’d weights.

LII: 21-15-9 at weights of choice.

LI: 15-12-9 at weights of choice.

PWMOB: Shoulder stretch. Couch stretch. Hamstring stretch. U/D dog x3

Advanced: None

Endurance: None

CTF M2B:

S: Sumo Deadlift. 3×5 at medium weight.

C: 21-15-9 reps of:

AKB swings at weight of choice
Wallball at weight of choice
Hanging knee raises

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