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