7/15/2014

WARM UP

In 10 min or less

Try 30-60sec of everything vs 10-30 reps

Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Air squat with 5 sec pause at bottom
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

Complete 5 sets of the following complex:
High hang clean
Hang clean
Power clean
Squat clean

Work between 60-70% 1RM clean

SKILL

Clean

WOD

5 RFT
25 DU
7 Squat Clean 175/125
8 Pull ups

CASH OUT

Agility Ladder

MOBILITY

Hip flexors