130714:
7 Minutes: 30 seconds on/30 seconds off Snatch @ 75% 1RM
Rest 3 Minutes
7 Minutes: 30 seconds on/30 seconds off Clean & Jerk @ 75% 1RM
-then-
“Mini Flight Simulator”
5-10-15-20-25-20-15-10-5 Unbroken Double Unders
NOTE: 10 Minute cap
-then-
“Bullet Proof Shoulders”
20 x Side-plank reach throughs each side
3 x 15 second arm reach from all-fours each side
15 x Scap push ups
4 x 5 Thumbs-up “T’s” on a box
4 x 5 Pinkies-up “W’s” on a box
15 x Cuff Isolation @ 2-5# each side
