090421

Warm Up 

2 Rounds for Quality 

Ankle Crush

Runners's Stretch 

Weighted Thoracic EXT (foam roll+mb)

Part A

1. Pull Ups 1-2-3-4-3-2-1

2. Sled Push 2 Work Sets at RPE 7-8 -> 4 45s x40'x2

3. Farmer's Walk (as above) 105es x40', 125es x40'

Part B

4. Snatch 95x4x2, 115x2, 135x2, 145x2c2

5. Dead Hang Clean 145x4, 165x2, 185 x2x2

6. Front Squat 135x5, 185x4, 195x4, 205x4

Part C

7. Incline DB BP 65x7x2

8. D-Ball Over Shoulder 100Lb x7x2

(7 reps total per set)

9. One arm Snatch (w/ dB or kB) 6

55Lbs x7es x2