10 min warm up
10 banded shoulder press (stand on band with both feet press band over head)
10 pvc Shoulder Press ( grip pvc pipe hard like you are bending it place behind head and press controlled over head)
10 Push up to a T
10 shoulder rolls hanging from pull up bar
10 hollow rocks
10 banded air squats
10 banded side steps

David and Goliath

23 Minute Running Clock
0 to 3 min
run 400 meters
max rope climbs for remainder
rest 1 min
4 to 7 min
run 400 meters
max clean and Jerks 155/105 for remainder
rest 1 min
8 to 11 min
run 400 meters
max power snatches 155/105 for remainder
rest 1 min
12 to 15 min
run 400 meters
max rope climbs for remainder
rest 1 min
16 to 19 min
run 400 meters
max clean and jerks 155/105 for remainder
rest 1 min
20 to 23 min
run 400 meters
max power snatch 155/105 for remainder


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Comments

Jamie Thomas 6 days, 11 hours ago / Reply

David and Goliath: 6 + 16
Notes: #65 - 2 rc/rnd & 3c&j & 3 snt/rnd

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