11.11.16

Warm UpDynamic 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

Skill: 12:00 to find today's heavy for the complex clean pull + clean + jerk *clean is full squat clean

WOD: 5-4-3-2-1 squat cleans- heavy 75-80% of your 1RM gymnastics movement of your choice 50-40-30-20-10 DUs or x 3 singles

* round one would be 5 sq. cleans, 5 reps gymnastics movement, 50 DUs

barmuDoes this count for gymnastics?