30 July 2019

Warm-up
5-5-5-5 (x 2-3)
Empty Bar:
Muscle Clean - Front Squat - Shoulder Press - Thruster

Mobility
Ankles:
1:30/side Plantar (foot) Smash
1:00/side Banded Ankle Distraction (upright)
2x10 :03-:05-:05 Stretch (top-eccentric-bottom)
10/side Wall Ankle Loading (DF "gas pedal")
then
Shoulder Smash (ball)
Lat Distraction
90-90s

Metcon
21-18-15-12-9-6-3
Thrusters (95/65#)
Pull-Ups