Warm-up Foam roll upper back and lats, 7-way shoulder stretch, 20s on 40s off – slamball + jump Flat back shoulder flexion x10 Strength A.3 Series: TnG Power Snatch 4.3.2 rest 10s between sets, as needed between series B.Back squat @60% x10, Front squat @135/95 x10, Air squat x30, rest
Warm-up 7-way shoulder stretch, Bretzel x6/side, Hip Flexor stretch + Push knee away + Pigeon + Pretzle stretch x 3/side, Flat back shoulder flexion x10 Strength Press 6×4 WOD Dumbbell Bear Every minute on the minute: 5 Dead lifts, 5 Hang cleans, 5 Front squats, 5 Push press
A Kilo website. All rights reserved.