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
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