12/15/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

5 sets of: High Hang Clean + Hang Clean
Work heavy with good form

SKILL

Clean

WOD

5rft:
25 DU
5 Cleans 135/95
7 Jerks 135/95
10 Box Jump 24/20

CASH OUT

EMOTM 5 min
3-5 reps HSPU

MOBILITY

Legs