30AUG2016

  1. Warm Up
    30 sec Samson stretch, per side
    30 Kip swing
    20 Air squat, toes elevated on plate
    20 Romanian Deadlift 45/45
    10 Front Squat 45/45
  2. Conditioning
    12 min AMRAP
    3 Toe-To-Bar
    6 Hang Power Clean 135/95
    9 Deadlift 135/95
  3. Skilll
    20 Scapular Retraction while hanging from pull up bar
    Accumulate 1-min with chin over the bar hold, hands in chin up position
    30 Banded face pulls, small band
    50 Hollow Body Rocks, each time your heels touch the ground is one rep

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