02.18.2015

WARMUP
6 MINUTE RUNNING CLOCK
50' OF
Knee Pull
Quad Stretch
Toe Pull
High Kick
Lateral Lunge
10 Wrist Circles
10 Elbow Circles
25 PVC Side Bends
25 PVC Trunk Rotations

FITNESS
1)3X5 FRONT SQUAT
2)5X3 SNATCH
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)5X10 PISTOLS

PERFORMANCE
1)5X1 SNATCH + 3 BTN PP + 1 OHS
2)5X1 HANG CLEAN AND JERK
3A)4X10 PISTOLS (5/5)
3B)4XME PULLUPS

WOD
12 AMRAP
6 DEADLIFTS @ 155/115
9 SHOULDER TO OVERHEAD @ 155/115
12 KB STEP UPS @ 24"