150721

“How soon ‘not now’ becomes never.” – Martin Luther

– Weightlifting –

Every 2min x 10min:

3 position clean (floor, knee, power) + 1 jerk – (progressive, but focus is on technique)

– Strength/Gymnastics –

1a) STRICT Press – 5 @ 75-80%, 4 @ 80-85%, 3 @ 85-90%, 2 @ 90-95%, 1 @ 95%+

1b) STRICT Pullups – 3 x SM (weighted), 1 x ME (bw only)

* all reps completed on an 8min clock *

– Conditioning –

21 thrusters  (L3 – 115/95, L2 – 95/65, L1 – 75/55)

21 KBS  (L3 – 70/53, L2 – 53/35, L1 – 44/26.5)

400m run

15 thrusters 

15 KBS 

400m run

9 thrusters

9 KBS

400m run

– Mobility –

Front rack tack & floss w/ BB x 2-3min ea side

Banded front rack x 2-3min ea side

Posterior shoulder degristle x 2-3min ea side

[youtube=://www.youtube.com/watch?v=88w6SthC-58&w=854&h=480]