02.24.2015

WARMUP
7 MINUTE RUNNING CLOCK
20 PEAKS AND VALLEYS
15 SITUPS
15 LEG RAISES
30 PLATE LATERAL RAISES 
30 PLATE FRONT RAISE
10 SINGLE ARM PLATE SWING
20 HIP CIRCLES
*FOAM ROLL REMAINDER OF TIME

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)5X3 POWER SNATCH 
3A)3X10-15 STRICT RING ROWS
3B)3XMAX SUPERMAN HOLD
3C)3XMAX IRONMAN HOLD

PERFORMANCE
1)6x1 POWER SNATCH + 1 SNATCH
2)6X1 CLEAN PULL FROM HANG + 1 HANG CLEAN
3)5X1 FRONT SQUAT

WOD
5 RFT
12 DEADLIFT @ 225/165
50 DOUBLE UNDERS

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