6 August 2015- Thursday

Foam Roll/TP/Correctives   
Dynamic Warmup + Agility Ladder or Dot Drill
 
12 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
55 ₁     70 ₁     76 ₃    79 ₁    67 ₁
  8         6         6          4       AMRAP
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