150805

"Nothing splendid has ever been achieved except by those who dared believe that something inside of them was superior to circumstances" - Bruce Barton

 

- Strength/Gymnastics -

1)  EMOM x 12min:

1st min - BTN push press x 6-8

2nd min - STRICT pullups x 4-6

3rd min - :30 hollow rocks

 

2) Pause thrusters - 5 x 5 (2sec hold at top)

* all reps completed on an 8min clock *

 

- Conditioning -

0:00 - 4:00

15 clean and jerk  (L3 - 155/125, L2 - 135/95, L1 - 95/75)

4:00 - 8:00

EMOM x 10 burpee over barbell

8:00 - 12:00

15 clean and jerk  

 

- Mobility -

Posterior shoulder lacrosse ball mash x 2-3min ea side

Anterior shoulder mash w/ BB & internal/external rotation pulsing x 2-3min ea side

Bicep BB mash x 2-3min ea side

Classic banded OH opener x 2-3min