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"
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