Mobilize, then:
Followed by …
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 2 minutes, for 16 minutes, complete:
Snatch from blocks (mid-thigh) x 1 rep
Set 1 – 65%
Set 2 – 70%
Set 3-4 – 75%
Set 5-8 – 75-78%
B.
Three sets for times of:
500 Meter Row
15 Burpee Box Jump-Overs (24/20″)
20 Wall Ball Shots (20/14 lbs to 10′ target)
30/20 Calorie Assault Bike
Rest 4 minutes