January 16, 2017

Every Minute for 10 Minutes:
Shoulder Complex from Floor:
1 Power Clean + 1 Strict Press + 2 Push Press + 3 Push Jerks
**No prescribed weight. Limitation is the strict press

2 Sets of:
16 Alternating Step-Ups with dumbbells
**Weight and box height unique to individual. Load should promote clean movement

3 Sets of:
10 Supinated Pull-ups (chin-up/underhand grip)
10 Push-ups (RX+ Weighted)

8 each way – Stir the Pot
:30 Hollow Hold

1:00 Twisted Cross Each Side
1:00 Box Stretch
2:00 Saddle Stretch

Reminder: Open Prep Class #2 is tomorrow (Tuesday) at 5:30 PM. We will be going over kipping (i.e. stringing together pull-ups and toes-to-bar)


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