13 Aug 15- Thursday

Foam Roll/TP/Correctives    Dynamic Warmup + Agility Ladder or Dot Drill
 
14 x 60 YD Sprint or Shuttle
Clean + 2 Front Squat x 5 OR Snatch Balance x3 OR Snatch 5x2 Box Jumps x 5                       x4 Rounds Pushups x 15  
 
Front/Back Squat 
  61 ₁     76 ₁     82 ₂    
  8           3         3          Frog Stretch 3x5sec hold ea set

DB Renegade Row 4x8 total Barbell Snatch Grip RDL 4x6 DB Incline Bench Press 4x5 Weighted Pull Up 4x5
Core Circuit
Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll