3/4/2013

WARM UP

Pass through
10-20 kipping swings or 30 sec hanging from bar
30" pike hold or handstand hold
Push up
Wall squat
Walking lunge
1 leg hip hinge
10-20 DU

SKILL

Hang clean

WOD

Strength:

Strict press -
3 reps 65% 1rm
3 reps 75% 1rm
AMRAP 85% 1rm

Metcon:

8 min AMRAP

10 DU
10 Hang clean and jerk 115/75
10 HRPU

CASH OUT

Practice Pistols

*If you can do them, do 4 x 8 each side
*Use rings or racked barbell to assist if necessary

MOBILITY

Shoulders and triceps