1/30/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Pull Up
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Hang Clean

BUY IN

Power Jerk Cycling

4 sets of AMRAP at 85% of max of cycling over last week

Rest 90 seconds beween sets

WOD

10-9-8-7-6-5-4-3-2-1 Hang Clean 95/65
1-2-3-4-5-6-7-8-9-10 Barbell Row 95/65
AFTER EVERY ROUND - 5 burpees over the bar

(down to 1, up to 10 - 10 hang cleans, 1 row, 9 hang cleans, 2 rows, etc)

CASH OUT

Back Squat
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
4 @ 80%

MOBILITY

Quads