Strength:

Front Squat

1-rep max

 

For Max Load

Compare to Friday, 11 July 2014

 

 

Conditioning:

“No Pain, No Gain”

4 Power Clean (155/103)

8 GHD Sit-ups

12 Burpee Box Overs (24/20″)

16 Wall-Ball Shots (20/14) @ (10/9′)

…Rest 2:00*

 

3 rounds for time

*Go ALL OUT each round

 

 

Mobility:

Hip Capsule – 1:30/side

Spine Smash – 2:00

Overhead w/ External Rotation Bias – 1:30/side

 

 

Post max load, time, and experiences