12/13/2017

-Mobility

2-3 min foam roll

1 min hamstrings

1 min couch

1 min banded shoulders

-Warmup 1

500M/400M row or 1000M bike

-Warmup 2

3 rounds:

30’ Toe touch/single leg waiters bow

30’ PVC pipe OH duck walk

12 alternating jump lunges

-Strength Tests

10 mins to find 7RM

TNG power snatch

Rest 5 mins

10 mins to find

7RM TNG power clean

Rest 5 mins

For time:

10-9-8-7-6-5-4-3-2-1

HSPU

CTB pull-ups

-Cooldown

200M walk

Repeat stretches