7 August 2019

Warm-up
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
mobility between rounds ...

Mobility
Glute / Side-Hip S&F (ball)
Shoulder S&F (ball) - Int Rotation
3-way Hamstring / Hip Stretch
4-way Shoulder Distraction
Lat Distraction

Weightlifting
C&J [E3MoM-27]
1x2 @ 50%
1x2 @ 60%
1x2 @ 70%
1x1 @ 80%
1x1 @ 90%

Metcon
15 Rounds:
:20 On / :10 Off
Thrusters (65/45#)
Rx= 15 rounds complete, REST up to two Rounds ...
Rx+= Front Rack for Rest, No Dropping OR ...
15 Consecutive Rounds ...
Score Lowest Round