3/31/2015

WARM UP

Bergener
Then have your coach assign you the best choice below for you:
In Line Lunge/Lateral box step down(pistol mod)
Down Dog
Push Up
Ring Dip/HSPU
Pull up/Muscle Up

SKILL

Hang Clean - warm up to WOD weight. Go over cycling

BUY IN

8 sets x 2 reps Front Squat
Pause for 3 seconds at absolute bottom
Start with 60% 1RM and work heavier if possible

WOD

12 min AMRAP

10 Hang Cleans 115/75
10 Bar Facing Burpees
15 Sit Ups

CASH OUT

5 sets of
High Hang + Hang Snatch (squat preferred)
Start at 50% 1RM and work heavier if form allows

MOBILITY

Quads