Saturday August 17th, OLY will be at 7a instead of 6a this week only. 

Dynamic Warm Up – Mobility Prepare for..

Run – 4 x 200m

3 rounds, each round for time, of:
12 Hang Power Snatches, 115/75 lbs
15 Pull-ups
Run 400 m

Rest 3 min
Overhead Carry 1-1-1
3 x 100 ft
Use the heaviest weight you can for each set. Rest as needed between sets. Use two dumbbells or kettlebells. You choose the load.  AHAFA

B. Cool Down & Stretching
Walking,  jogging, biking or rowing.
Chest & Pec Stretch (hands behind) Hold 1-2 mins.
Hamstring Stretch Hold 1-2 mins per side.



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