03.01.17
Warm Up:
12:00 moving through the following:
10 goblet squats- :03 descend, :01 pause at bottom and drive up
5 arm chair swings on rig or practice hollow/arch swings for the kip
5 muscle cleans
5 push press
barbell: start empty and work to a light load
Mini-wod warm up 2 sets of: DB push press x 8 reps DB front squat x 8 reps DB Romanian deadlift x 8 reps DB bent over rows x 8 reps DB elevated push ups x 8 reps Rest 1:00
WOD: For Time 50 Power cleans 95/65 50 Thai squats L+R=2 50 Front squats 95/65 50 DUs x 3 singles 50 S2OH 95/65