01.22.2015

WARMUP
10 LEG RAISE AND HOLD OVERHEAD
10 HAMSTRING ROLL (R/L)
10 QUAD ROLL (R/L)
10 LAT ROLL (R/L)
5 SA BARBELL OHS
5 SA BARBELL SQUAT 
5 SA BARBELL OH LUNGE
5 ONE ARMED BARBELL SNATCH (R/L)

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 FLOOR PRESS (ADD 2.5-5 LBS)
3A)5X2 GET UP THERE! (HANG ON BAR, ACTIVATE LATS TO PULL YOURSELF UP AS HIGH AS YOU CAN, STRUGGLING IS OK, USE BOX TO JUMP THE REST OF THE WAY UP. CHIN OVER THEN SLOW NEGATIVE)
3B)5X20 RUSSIAN TWISTS

PERFORMANCE
1)4X3 SNATCH FROM BLOCKS; @ 70
2)4X1+2 POWER CLEAN + CLEAN @ 80
3A)5X5 BELLY TO BAR PULLUPS
3B)5X25 RUSSIAN TWISTS; 25/10# PLATE

WOD
12 AMRAP
10 OVER THE BOX JUMP BURPEES
15 DB SNATCH
20 OHS @ 65