MON07DEC2015

WOD

Strength
Front Squat: Work up to 80% then complete 3 sets of 3 every minute,
rest 1 min,
increase to 85% and complete 3 sets of 2 every minute,
rest 1 min,
increase to 90% and complete 3 sets of 1 every minute

Conditioning
12 Min AMRAP:
100M Run
10 Alt DB Snatch (45/25 | R+ 70/50)

Extra

Before Class
A) Snatch Pull from Below Knee + Hang Snatch + Snatch from floor: 5 sets of 1+1+1 to find max for the complex, then 2 sets of same complex @ 85% of max for complex
B) Snatch Pull 3 Stop: 100/2*4 sets

C) Death by Strict MU

D) 4 sets – Focusing on maintaining arch position
– 2 Hollow/arch swings
– 2 Kip + pull to rib cage
– 2-4 kipping MU as able

After conditioning.
4 sets
– 20 GHD Situps
– 20 GHD back extensions

Mobility

– 3 min. e/ Leg pigeon pose
– 90 sec. jerk grip OHS
– 2 min. each arm – Twisted Cross

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