DATE – Tuesday


Warm-up: 2 rounds NFT with a dowel:

10 dislocates

10 overhead squats

10 hang snatch high pull

10 snatch balances


Mobility: Lacrosse ball upper back working on thoracic and overhead extension



6 sets for max load of (1 x hang power snatch, 1 x snatch balance, 1 x overhead squat)




21 x Overhead squat (95lb/65lb)

42 x Pull-ups

15 x Overhead squat

30 x Pull-ups

9 x Overhead squat

18 x Pull-ups


SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq.