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Monday 2/12/2018

11
Feb

Monday 2/12/2018

Warm Up

Mobility – Shoulders

3 rounds of:
10 toy soldiers leg swings per leg
10 squat jumps
10 sec scap retraction
10 push ups

3 sets of 5 with an empty barbell:
straight leg deadlifts
hang muscle clean
front squats
shoulder press

WOD

4 rounds for time

12 power clean and jerk (105/155)
4 bar muscle ups

Health: 75/55 – 8 Toes to KB
Athletic: 105/75 – 12 Toes to Bar
Performance: 155/105

Strength

A) Single Arm DB Squat Snatch 5×3
B1) Deadlift 7×3 Rest 30 Seconds
B)2 Single Arm Half Kneeling DB Press 7×4 @3030 Rest 60 Seconds