Friday 080114

Warm Up

Myofascial Release (4-6 min)
Band-Assisted Mobility (6-8 min)

Dynamic Mobility and Activation (4-6 min)

A) Take 15-20 minutes, not more, to establish a 1-RM Snatch

B) Take 15 minutes, not more, to establish a 1-RM Clean & Jerk

(You may elect to do either a power or full - which ever allows you to lift 

more, but please note below next to the weight lifted whether it was a 

full or power clean.)

Rest exactly 10 minutes after session B, and then...

Against an 8-minute running clock, perform the following, in order:

C) “Fran”

Complete rounds of 21, 15 and 9 reps for time of:

95 lb. Thruster

Pull-Ups

D) and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.