09.25.17

Fitness
A.In 9:00, work to a heavy 5 rep thruster from the rack.
B.row 1200 meters for time.
C.up dog X 6 breaths
-special shoulder #1 X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

Notes: No jerks allowed (i.e. re bend of knees) on thruster.  May pause in front rack (not the metal rack)  in b/t reps if  necessary. Please use a rack to secure the bar (i.e not from the floor).

Performance
A.AMRAP power cleans  @ ~ 65% in 2:00
rest 2:00
B.AMRAP of bar dips in one set
rest 2:00
C.run 800 meters for time
D.foot on rig for 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe on back X 3-12-6 for 3-5:00
Notes:
bar dips = bodyweight for women and + 25# for men

Power cleans may be TNG, drop, etc. Record weight used as you will use the same weight at the end of the cycle.