10 July: oooh, yes a barbell at the end of the week

a) warm up
21-15-9 of cal row and wall ball
shoulder stretch x 1 min
21-15-9 of cal row and squat clean (light)
fragon stretch x 1 min/side
21-15-9 of toes to bar and KBs
calf stretch x 1 min/side
20 band pull apart
30 lateral shoulder raises/side

b) Front Squat
5-5-5-5
Overhead Squat
3-3-3-3

c) 20 min AMRAP
10 hang power snatch 115/75#
20 pull up
10 power snatch
20 push up
10 OHS
20 wall ball 20/14#


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