June 16th, 2017

Optional AM
90 second Assault Bike @75-80%
30 second easy spin
x 4-5
+
Rest 2 minutes
+
3-4 rounds @easy:
2 TGU each arm @70/55 lb
50ft Single Arm Front Rack KB Carry (each arm)
100ft Single Arm Farmer’s Carry (each arm)
+
Rest 2 minutes
+
90 second Assault Bike @75-80%
30 second easy spin
x 4-5

PM
Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side

Barbell
A. Snatch; 70%x1; 75%x1; 80%x1; 85%x1; 90%x1; 80%x1
B. Clean & Jerk; 70%x1+1; 75%x1+1; 80%x1+1; 85%x1+1; 90%x1+1; 80%x1+1

Conditioning
2017 Granite Games Qualifier Workout #3
https://thegranitegames.com/workouts/2017-individual-qualifier-workouts/

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar

Stop at 16 min