July 30 2015

Dynamic hip + shoulder circles
Pre squat hip openers
Hanging partner shoulder / thoracic stretch
Dowel dislocates
Overhead squat warm-up (Dowel or empty bar)
5 x Slow down, fast up
5 x Slow down, 3s hold, fast up
5 x 1 + 1/4 Squats

A1) In 12 min build to a heavy, or 3 RM Overhead Squat
— Rest 2 min —
Then; Every 90S x 3 sets:
A2) 3 x Overhead squats @3,3,X,1 (@75-85% of weight achieved in A1)

Complete 4 rounds for total reps:
30s x Max reps power snatch (135/85)
— Rest 30s —
30s x Max reps pull-ups
— Rest 30s —

– Rest 3 min –

Complete 4 round for total reps:
30s x Max reps shoulder to overhead (135/85)
— Rest 30s —
30s x Max reps toes to bar
— Rest 30s —

(We completed these same interval workouts on February 17th, 2015 for reference)

Crossover Symmetry “Recovery”