WARM UP
Pass through
10-20 Kipping swings
5 - 10 Strict pull-ups
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings
Foam Roll
SKILL
Clean/Jerk
BUY IN
EOMOTM for 12 min: 1 hang snatch followed by 1 power snatch. Do not drop the bar, this is meant to be touch and go reps.
WOD
EOMOTM for 12 min: 1 hang snatch followed by 1 power snatch. Do not drop the bar, this is meant to be touch and go reps.
WOD
For time:
1600m run
10 power clean 155/115
8 box jump 30/20
6 jerk (any variety)155/115
4 BB row 115/115
2 burpee over bar
CASH OUT
Lateral hip agility
MOBILITY
Everything - prep for Open 14.4
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