8 July 2016

Warm Up:  Upper and lower body lift prep

Shoulder prep phase 2

Front squat skill transfers with barbell.  Coach to review each movement and purpose as it happens so class is doing each skill at the same time.  5's each
~arms out
~regular
~1 1/4 bounce
~3 sec pause
~bottoms up

Review:  Push press

7 RFT - off floor
7 Front squat (155/105)
7 Push Press (155/105)

Every time you drop the bar, you must perform 7 bar facing burpees

Rx2: 135/95
Rx3: 115/75
MOD: Dumbbells

SILVERS:

Shoulder prep phase 1

Strength:  3 x 8-12 strict banded pull ups
Scaled:  3 sets of 3-5 Ring Rows (as vertical positioned as necessary)

Review :  Front squat and dumbbell push press

WORK:  7 RFT
7 Front squat
7 Dumbbell push press

Scaled:  4 Rnds
7 Arms out dowel front squat (to 20"box)
7 DB seated press (or standing)