Thursday. 4.9.15

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

WU: 3:00 of jump rope/double under practice

REVIEW: 3 position clean. Deadlifts. Barbell Shrug.

S: 6 rounds. Every 2:00 perform 1 high hang power clean + 1 hang power clean + 1 power clean. Start light. Go up in weight as necessary.

C: AMRAP in 10:00 of:
8 Deadlifts at today’s 1RM
10 BB Shrugs at DL weight
100m run on the Pine Grinder

LI: Weight of choice.

PWMOB: Stretch hamstrings. Lax ball in traps and shoulders.


S: 6 rounds. Every 2:00 perform 10 AKB swings at weight of choice.

C:  AMRAP in 10:00 of:
8 Deadlifts at KB weight of choice
10 KB shrugs, right arm
10 KB shrugs, left arm
100m run on the Pine Grinder

Advanced: None

Endurance: None

M2B: Chisel


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