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March 13, 2014


March 13, 2014

Warm Up:2min Jump Rope/ Double Unders

 2x Hip Mobility Drill, PVC 2×15 (dislocates + good mornings)

2x Barbell Warm Up: (5 reps each)

Clean Pull, Power Clean, Front squat, Push press, Back squat, Snatch Push Press, OHS

* start to memorize this barbell warm up. It will be a staple of our warm up

20-25min AMRAP
30sec Double Unders
5 -Hi Hang Vertical Snatch
10- Hollow Rocks
15 -Perfectly Vertical KB Swing
30sec Ring Push Up Hold
5 -Hi Hang Vertical Clean
10- Bar Kips (hand release)
15 -Stiff Leg Dead Lift
Run 1 Lap