12/1/2016

WARM UP

3 rds
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
30 sec Plank





BUY IN

RX:
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean ascending

Comp:
60-70%
all squat cleans


SKILL

small steady paced sets on cleans/k2m

WOD

AMRAP 15:
30 DU
15 Power Cleans 95/65
30 DU
15 K2M

free: KBS 35/18; situps
comp: 135/95; TTB

CASH OUT

5 rounds x 1 min on :30 rest
straight arm plank, elevate feet for added diff

MOBILITY

traps and r/c