01.20.2016

WARMUP
ONE

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)5X3 POWER CLEAN 
3A)5X:15 SCAPULAR DEPRESSION
3B)5X20 RUSSIAN TWISTS (35/18)
3C)5X20 STANDING TEAPOTS 

PERFORMANCE
1-4X4 CLEAN PULL@80/85/90/95
2-3X6 1-1/4 FRONT SQUAT @ 60/65/70
3A-3X6 REVERSE SPEED LUNGE @ 40 OF BSQ
3B-3X20 BANDED GOOD MORNING

WOD

ORX
15 AMRAP
10 HSPU
10 PULLUPS

OSC
15 AMRAP
10 PUSHPRESS @ 115/75
10 PULLUP