150715:

Connectivity: 1) 4X:20 Deep Couch Stretch

We'll be doing the couch stretch in class, the rest may be performed at any time, before or after class:

2) 1X10 Shoulder Passes

3) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps

BBG:

1) 12 minutes to a 3 position Power Snatch, (floor, 2”, hang)

2) 12 minutes to a 3-position Power Clean, same as above

3) 12 minutes to a near maximal Jerk triple

Strength:

4A) 4X3 Tempo Clean pull (5 second descent)@100%

4B) 4X6 BN Snatch grip strict press

Conditioning:

Optional, to be performed after class:

For time:

100 Dubs

50 HSPU

800m run

50 Ring Dips

100 Dubs