WARM UP
Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Pull Up
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
FS+JERK
BUY IN
FS+JERK
EOMOTM for 10 min (5 sets)
3 reps of the complex @ 70% 1RM of JERK every other minute
(FS+Jerk then FS+Jerk then FS+Jerk without putting the bar down)
WOD
12 min AMRAP
30 DU
8 Power Cleans 95/65
10 Burpees to 45# plate
CASH OUT
OHS
4 sets of 5 reps
*work on form before loading
MOBILITY
Traps
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