4/7/2014

WARM UP

Pass through
5 - 15 Kipping pull-ups
10-15 Push up to down dog
2 Wall Walk
Air squats
1 leg walking hip hinge
Spiderman lunges
Hurdlers walking
Leg swings

Foam Roll

BUY IN

Deadlift - use your new estimated 1RM from 3/26 to calculate the following numbers

5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for deadlift please work with a coach to find an estimated 1RM by doing the following: 
5 sets of 5 reps - increasing weight each round. the last set of 5 should be extremely hard.

SKILL

Push Press
SDHP

WOD

20 min AMRAP

50 DU
30 Push Press 135/95
20 Wall Balls 20/14
15 KB SDHP 70/53

CASH OUT

with an empty barbell complete:

Snatch balance from the behind the neck (https://www.youtube.com/watch?v=6Kcend-O21w)

*bar can start on a rack, athlete must step completely away from the rack with barbell in the high bar position with hands at the snatch position. Then jerk the bar off of their shoulders , trying to land in a complete OH squat. Ideally below parallel.

**coaches will determine sets and reps for each athlete

MOBILITY

Hamstring ( http://www.mobilitywod.com/2010/12/episode-104-hammer-your-high-hammy/ )

and

Shoulders ( http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/ )