30 Sept 2016

Warm Up:
Lower body lift prep
mobility/squat therapy

REVIEW:  OHS

STRENGTH:  Find 1RM OHS

WORK:  21-15-9
Thruster 135/95
Wallball (14/10 to 10/9)

SILVERS:
Lower body lift prep
Mobility

Review:  Thruster

Strength:  Work up to heavy set of 3 thrusters

REVIEW:  Behind the neck press

WORK:
12 MIN AMRAP
5 BTN Press (use dowel , 15# bar, or barbell with weights)
10 Ring Rows
15 Leg raises