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