2/16/2015

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
In-line Lunges
Push Ups
Ring Dips
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

FS+JERK

BUY IN

2 FS+ 2 Split JERK
EOMOTM for 10 min (5 sets)
1 rep of the complex @ 85% 1RM of JERK every other minute
(FS+FS+Jerk+Jerk without putting the bar down)

WOD

12 min AMRAP
5 Power Snatch 115/75
10 TTB
15 Box Jump Overs 24/20"

CASH OUT

High Hang Snatch + OHS
4-5 sets of 2 reps of complex (snatch+OHS+Snatch+OHS)
*work on form before loading

MOBILITY

Hip Flexors