July 8th, 2018

Activation Work
Single Arm Bottom’s Up Overhead KB Carry x 100ft/side x 2
Prone I.Y.T’s x 5/side x 2
Powell raise x 10/side x 2

A. Push Press; 65%x3x2; 70%x3x2
B. Power Clean; 60%x3; 65%x3; 70%x3x2
C1. Bottom’s Up KB Press x 8/side x 2 sets
C2. Single Leg Hip Thruster x10/side x 2 sets
C3. DB External Rotations x 10-15/side x 2 sets
C4. Supinated Hang from Pull-up Bar x 30-40 seconds

Skill Work
10 minutes of:
50ft HS Walk
50 Double Unders

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