2/17/2015

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

Snatch

BUY IN

Hang Snatch Cycling
3 sets x 5 reps @ 70%
Rest 90 seconds btwn sets

WOD

4rft
20 Wallballs 20/14
20 Burpees
20 DU
20 Ring Rows (hard as you can, with feet on floor)

CASH OUT

Strict HSPU
Create a deficit from wherever you were last week
3 rds AMRAP

MOBILITY

T/S