150713

“The greatest threat to freedom is the absence of criticism.” – Wole Soyinka

 

– Weightlifting –

Every 90sec x 15min:

1 Snatch – (progressive with your weight, build to 90-95% if possible)

 

– Strength –

Every 2min x 10min:

Back Squat – 5 x 1 x 65%, 5 x 1 x 75%, 3-5 x 1 x 85%, 2-5 x 1 x 95%, 8-12 x 1 x 65%

 

– Conditioning –

AMRAP in 7min of:

7 T2B  (L3 – as written, L2 – as written, L1 – hanging knee raises)

14 wall ball  (L3 – 20/14 to 12ft target, L2 – 20/14 to 10ft target, L1 – 14/10 or 20/14 to 9ft target)

 

– Mobility –

Pigeon w/ banded distraction x 3-5min ea side

Hip head lacrosse ball mash x 3-5min ea side

Lateral hamstring mash w/ lacrosse ball x 3-5min ea side

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