10 Sept 2014

Warm Up:
Dynamics

Mobility:
T Spine opener
Scapular Pull ups/Push ups
Cobra into downward dog
3 mins accumulated hang time, any style

3 x 1 wall walks - focus on quality of movement and maintain hollow body position, only go as high as you can maintain strong position

3 x 2 Turkish get  ups
Focus on pause at every point, not weight

Strength:
Push Press
1 x 10 @ 60%
3 x 8 @ 65/70/75%

Press:
4 x 5 @ 60/65/70/70%

WOD:
8 MIN AMRAP
8 Hang Power Snatch (35/45)
10 DU
12 Rolling Squats