150608

"I'm all in favor of keeping dangerous weapons out of the hands of fools. Let's start with typewriters." - Frank Lloyd Wright

 

- Weightlifting -

1)  10min to build to a heavy 2RM Hang Snatch 

2)  EMOM x 5min

2 hang snatch @ 90% of #1

 

- Strength -

back squat - 5 x 1 x 75%, 5 x 3 x 80%

* All reps completed on a 5min clock *

 

- Conditioning - 

Every 90s for 15min:

5 push press  (115/75)

10 bar over burpees

 

- Mobility -

Floss fest:

track start w/ hip distraction x 2-3min ea side

on your back sumo opener w/ hip distraction x 2-3min ea side

calf stretch w/ distraction and plate block x 2-3min ea side