SAT21NOV2015

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Hamzeh, your 1st place trophy awaits you. 

WOD

Strength
Power Clean + Jerk: 15 min to find a heavy single or work on technique

Conditioning
Make up “Becky”, or…

In teams of four, AMRAP in 21 Minutes:
9 Thrusters (95/65)
12/9 Calorie Row
9 Toes to Bar
Rest Station

One athlete at each station working at the same time, rotating conga line style. 

Extra

Sotts Press: 3×5 as warmup

Snatch: 60/3, 70/3, 80/3, 85/3, EMOM 10 reps @ 80%

Front Squat: 60/2, 70/2, 75/2, 80/2*4 sets

Skill
4 Supersets – after conditioning
– 12 alt. pistols
– 3-5 perfect Bar MU – DO NOT RIP
– 20-30 sec. hanging L-sit after last Bar MU

Mobility

– 2 min each arm – Dedicated wrist stretching, range of motion, banded distraction etc.

– 2 min. each leg – Pigeon pose but with leg on waist height box… sink into the stretch

– 2 sets of 10 perfect reverse curl ups -Count to 5 on the way up and way down (don’t let feet touch the ground)
https://www.youtube.com/watch?v=0YmMa1jNZW4&feature=youtu.be

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