12.09.2014

WARMUP
2-3 ROUNDS
20 PLANK TO PUSH UPS 
10 SCAPULAR DEPRESSION
5 MANUAL RESISTANCE HAMSTRING + PUSH UP WITH PARTNER
SPIDER CRAWL TO ELBOW DROP 5/5

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)3X5 FRONT SQUAT

10-8-6-4-2
SQUAT JUMP
LUNGE JUMP
PUSH UP


PERFORMANCE
1)5x1 SNATCH; beginning at 60 and making 5% increase each set
2)5x1 CJ; beginning at 60 and making 5% increase each set
3A)3X10 JUMPING BSQ @ 95/65; from the ground
3B)3X8 SINGLE LEG DEADLIFT (KBS)

WOD
8 ROUNDS
3x TNG POWER CLEAN@ 75% OF 1RM
100 FT BEAR CRAWL