13 Nov 2013

Warm Up:
Dynamics
Squat therapy (ground zero and power)
Burgener (oly)

Mobility:
OH T Spine smash with barbell
Cobra pose (3 sets)
Barbell trap release
Ball rollout
Band stretches

GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max sit ups

Hand release push ups to failure
Hang Cleans (or medball cleans) 1 x 6-8

POWER:
4 x 3 Press

12 MIN EMOTM 3 reps @ 70%

OLY:
4 x 2 Push Jerk

12 MIN EMOTM 3 reps @ 70%

WOD:  (ALL)
2 HSPU (off box for all, from toes in full pike is Rx)
10 Barbell facing burpees (or parallettes)