Tuesday
Group Warm Up: (10 Min)
Mobility:
Shoulder Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzNWdmdDdlMTR0ckE/view
Rotator Cuff Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzT3ZGNHY0Q2wxTWc/view
Strength:
10 Min to Build to Heavy 2x Hang Clean (Squat) & 1x Jerk
Then complete the following:
5 Min EMOM (90% of Heavy 2x Hang Clean +1x Jerk)
2x Hang Clean (Squat) + 1x Jerk
12 MIN E3MOM (Every 3 Min on the Minute)
5x Shoulder Press
5x Strict Pull Ups
Metcon:
12 MIN AMRAP
3 Shuttle Runs/Suicides
6 Hang Power Cleans 95/135
9 OHS
12 Abmat SitUps
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