10.29.2014

WARMUP
1) 30' HIGH KNEE STRETCH
30' QUAD STRETCH
30' TOE PULLS
30' WALKING LUNGE
10 SCORPION
2A)2X10 BAND PULL-APARTS
2B)2X5 BANDED GLUTE WALK (F/B/R/L)

FITNESS
1)5X3 CLEAN + JERK
2)3X5 PUSH PRESS
3A)3X20 BANDED GOOD MORNINGS
3B)3X10 STRICT TOES TO BAR OR PROGRESSION

PERFORMANCE
1)6x1 SNATCH (1@80, 1@85, 1@90, repeat)
2)5x1 HANG CLEAN + PAUSE DIP JERK @ 75 OF CJ
3A)3X10 GOOD MORNING
3B)3X10 STRICT TOES TO BAR

WOD
FOR TOTAL TIME
6 rounds
:30sec THRUSTERS @ 95/65
Rest exactly 1:00 between rounds
*rounds are :30 all out effort