THURSDAY 9-24-15

Warm-up:20min

  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea

  • ADD:

10y each for Forward ape/backward ape/right ape/left ape.
20y each Forward Beast and Crab

Weightlifting

 

  • FORM: METCON (WEIGHT)

5 attempts for heaviest possible

6 Deadlifts
5 Hang Power Cleans
4 Front Squats
3 Push Jerks

  • C/I: Cooper Complex (5 attempts)

Clean
Front Squat
3 Split Jerk
5 Back Squats
2 Split Jerks BTN