19 Jan 2016

Warm Up: 10 MINS
Mobility
Shoulder activation

REVIEW:  with a dowel (10 MINS)
Deadlift - set up/pull/descent path
HPCL:  set up/pull/transition/catch
Push Jerk:  set up/neutral spine check/dip {chest up}/receive & finish

Set up bars

WOD:
3 Rounds for time:

1000m Row
3 rnds of DT:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Rx2:  125/85
Rx3:  115/75

Any other mods, use kb for deadlifts/db for HPCL and PJ's

Total reps for this workout is 3000m row and 9 rounds of DT
**CAP at 35:00 MINS so scale appropriately**

SILVERS:
Spend 15 mins with dowels reviewing mvmts

WOD:
1000m row, then 3 rounds of :
12 Deadlifts 45/35
9  Hang clean pulls 45/35
6 Push Press 45/35