July 17th 2014

Prep 

Dynamic shoulder warm up

4x 

200m Run 

10 KB Windmills 

3 Pull ups- working up to CTB 

Strength 

Find a 3 RM OH squat 

Conditioning 

14.2 

0-3:00- 2  rounds 10 OH squats 

                             10 chest to bar 

3:00-6:00- 2 rounds 12 OH squats 

                                 12 chest to bar 

6:00-9:00 14 OH squats 

                 14 CTB 

65/95 

Recovery 

Walk 400m 

Banded shoulder stretches