5/5/2014

WARM UP

pass through
Push up
Handstand hold
split squat on box
1 leg hip hinge
Side lunge
Leg swing

Burgener

Foam roll

BUY IN

Deadlift

3 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

OH Squat

WOD

"Cinco de Squat-o"

5 rds -

5 x 40m sprints
5 Front squats 135/95
5 OH squats 135/95
5 Back squats 135/95
5 Air Squats

CASH OUT

3 rds of the following complex:

1 high hang clean, 1 hang clean (just above knee) , 1 power clean

*do not drop bar until all 3 cleans are complete
**start light and increase weight if possible

MOBILITY

Quads and Hip Flexors