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
Ring Row
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
FS+JERK
BUY IN
2 FS+ 2 Split JERK
EOMOTM for 10 min (5 sets)
1 rep of the complex @ 75% 1RM of JERK every other minute
(FS+FS+Jerk+Jerk without putting the bar down)
WOD
12 min AMRAP
15 Wallballs
20 Box Jumps Overs 24/20
25 DU
CASH OUT
High Hang Snatch + OHS
4-5 sets of 2 reps
*work on form before loading
MOBILITY
Quads
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