6 June 2013

Warm Up

3 mins double unders

5 rounds of:

5 front squat (PVC)

5 push jerk (PVC)

5 dead hang pull ups

(as a group:)

3 min hollow hold test

samson stretch 30s per side

Skill

Front Squat and Clean

Mobility in the Front Squat Position

WOD

Front Squat

4 sets of 5 at 75% 1RM

attempt a new 1RM

10 mins of Clean Practice with light/moderate weight

end with front rack position/front squat mobility work