21 Dec 2015

Warm Up:
Mobility (5 mins)
Lower body lift prep (7 mins)

SKILLS WITH A DOWEL:  Coaches will ensure position and tweak where necessary
5 mins on each movement progression (15 MINS)

Review Deadlift positions:  On coaches count, 10 reps each
Set up/pull to knees and return to start
Full Pull/finish position
Descent
Deadlift - Full mvmt

Review Hang Power Clean: On coaches count, 10 reps each
Set up and start position
Pull
Receive position
HPCL - Full mvmt

Push Press:  On coaches count, 10 reps each
Set up and core activation, neutral spine, pelvic shift
Press up, straight line, active shoulders, core activation, neutral spine
Dip:  coach will place dowel behind back to ensure straight up and down dip drive
Push Press - Full mvmt

Bar warm up

WOD:  INCREDIBLE HULK Compare to Aug 21, 2015
20 MIN AMRAP  115/75 5reps each mvmt:
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat

Rx2:  with a partner or less weight

Cool down:  Sampson stretch, couch stretch, pigeon, roll out