Training 4-16-2018

Warm-up: Joint Mobility/Dynamic

Strength:

1) Build to a Heavy TGU + 3 rep WindMill Deadlift + Return R/L

*Build to a maximal effort, making sure to hit at least 3-5 volume building sets leading up to this, based on available bell weight
*Rest as needed, the time frame is up to you

2) Build to Heavy series of the following

3 Single Arm KB Snatches + 3 Single Arm OHS or Cork Screw Squats R/L

*Weight must match both sides
*Build to a maximal 3 set effort hitting at least 3-5 volume buidling sets leading up to this based on avaible bell weight

3) Build to a Heavy 3 x Max Load 100ft Sled Push

*These effort should be heavy enough that there is a chance you will not be able to keep the sled moving. You may build from working set 1 to 3
*Build to a maximal 3 set effort hitting at least 3-5 volume buidling sets leading up to this

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)