5/12/2014

Warm up

Pass through
Push up
Plank 30-45 sec
Down hill skier hold 30-45 sec (how does this apply to the WOD today?)
Good morning
Walking lunge
Hurdler
Leg swings

Burgener (do you have this memorized yet?)

Foam roll

SKILL

Hang clean

BUY IN

Deadlift

5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM

Last week of our 6 week strength cycle, I expect big numbers!

WOD

5 RFT

Run 335m
15 Hang clean 95/65
12 Pull-ups
9 V-Ups

CASH OUT

Snatch grip push press, behind the neck

4 x 6

Start with a comfortable strict press weight and work heavier

MOBILITY

Forearm and Lats