6 Dec 2013

Warm Up:
8 T & B Shuttle jogs
Pick three Dynamics (one length for each)
2 x 10 Dowel Good Mornings
10 each (alternating, 20 reps total) Hollow body hold, rollover to Superman hold (without letting feet or hands touch the floor), roll back to hollow body hold etc

Mobility

OLY only:
Warm up set with bar High Hang 2 x Pull-Muscle Snatch-Dynamic Snatch combo
Second warm up set same reps from Hang, third warm up set same reps from floor.  Then get at 'er!                        
Power: 4 x 3 Deadlifts
OLY:  4 x 3 Snatch

10 MIN EMOM 4 reps @ 60%

WOD:
21-15-9
Calorie Row/Sit Ups

Cash Out:  100 DU's