Movement Prep:
2x:

  • 1:00 banded overhead stretch (0:30 each side)
  • 10 KB armbars (5 each side)


Warm-up:
2x:

  • 6 Banded See saw steps
  • 6 Spiderman steps
  • 20 second passive hang
  • Barbell warm up #1


Strength:
5-5-3-3-1-1-1 Push Jerk

Conditioning:
"Elizabeth"
21-15-9

  • Squat Clean (135/95)
  • Ring Dip


*Last Seen 9/24/14