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
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