7 Jan 2014

Warm Up:
Junkyard Dog
Burgener

Mobility:  T Spine Barbell smash, hip, quad, hamstring, glute mobility

Barbell warm up:
3 x 2 High hang pull/muscle/dynamic
3 x 2 Hang pull/muscle/dynamic

Skill Work:  Hang Cleans
Focus on set up:
-load hamstrings (butt high)
-shoulders back, set your mid thoracic
-corkscrew knees
-weight in heels but shift to toes so chest and shoulders are ahead of the bar

WOD:
12 MIN EMOM
2 Hang Clean - First six rounds @ 60%, last six @ 70%
2 Toes To Bar