7/7/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

In 10 min or less:

Deadlift

5 reps @ 65% 1RM
5 reps @ 75% 1RM
AMRAP @ 85% 1RM

SKILL

KB Snatch

WOD

For time:

1200m Run (2 long, 1 short)
36 Alt KB Snatch 53/35
24 KB SDHP 53/35
30 Jumping Air Squats
50 DU

18 min time cap

CASH OUT

2 sets of 30 seconds on each leg:

Static Lunges holding BB in overhead position (jerk grip)

*your feet should be set up as if you had just done a split jerk, add weight if possible. 10 reps each set is ideal*

MOBILITY

Hamstring