121818

Ankle Openers

Runner's Stretch

DB Shoulder Circles *15*2

BO DB Fly *15*2

Treadmill

7kmh * 03:00

11kmh *02:00*3

Rocking Table Tops *5*4

Straddle Stretcges

Runner's Stretch Plus Varied Elbow Ext *5*4

Standing Pyraformis Stretch

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121218

Roll Calves

Empty BB Jerk Warm Ups

Front Squat #135, 3*2, 185*3, 205*3, 225*3

Snatch Power Shrug #95*3, 115*3, 135*3

Power Clean 95*2, 115*2, 135*2*3, 185*1*2

120818

Minimal Warm Ups or Preamble

BARS:

Front Squat #135 *3, 185*3, 205*3*4

BREAKS:

4 Rounds

1a. 4 Stab + Head Scrub

1b. 6 Hanging Scaption

1c. Candle Shoulder Stand (brief)

4 Rounds

2a. 4 ¼ Coin Drop to Stab

2b. 4 Chin Ups

4 Rounds

3a. 3 Straddle to Shoulder to Stab

3b. (01:00)

Afterparty:

BN Lat Pulldowns #125*6, 155*6, 165*6, 175*6 (PR)