WARM UP
Pass through
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll
BUY IN
Power Snatch with 3 sec pause just below knees. (Pull from floor, pause at knees. Then finish lift. Were your hamstrings loaded during pause ??)
12 reps total.
Start at 50% 1RM and work heavier if possibe
WOD
For Time:
30 Box Dips
10 Burpees
30 Superman
10 Burpees
30 Knees to Elbow
10 Burpees
**12 min time cap**
CASH OUT
5x Wall Walks
MOBILITY
Chest
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