1/13/2015

WARM UP

Bergener

DownHill Skier Hold

Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY

Lunge to High Knee

Push Up

Down Dog

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Snatch

BUY IN

Snatch Cycling

3 sets of 4 reps AHAP - TNG - Full snatch, from the floor

rest 90 seconds between each set

*Try to meet or exceed last weeks weight

then: AMRAP at 80% of heaviest weight. The goal is as many consecutive reps as possible – with perfect technique – before dropping the bar. 

WOD

10 minute AMRAP

20 DU

5 Hang Power Snatch 95/65

10 Box Jump 24/20

CASH OUT

strict HSPU

Every 90 seconds for 3 rounds + 1 HSPU more then last week

MOBILITY

Traps/Shoulders