01.12.17

bamboo Warm Up: Dynamic Warm up with coach

Russian Baby Makers x 8 reps Butterfly Hold x 30 seconds Hawaiin Squats x 5 reps per side https://www.youtube.com/watch?v=lcS-iz2ALHY&index=12&list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE

followed by …

One set of: Banded Walks x 10 reps forward & backward Lateral Banded Walks x 10 reps each direction Banded air squats x 15 reps

Skill: Bamboo (thick PVC) Press hang KB from each end of the thicker pvc pipe 3 sets of 4 reps strict press

Primer: empty bar and then add 5-20# 3 reps of mid-hang clean jump 3 reps of mid-hang clean pull 3 reps of tall muscle clean

WOD: 15-12-9 Hang power cleans 135/95 or 95/65 Burpees over the bar- lateral

Rest 2:00 then.. 12-9-6 TTB Sandbag ground to shoulder