20151126

Warm Up
50 Dot Drill
10 Samson Stretch
10 Push Ups
Squat Routine
JYD Warm Up
10 Wall Facing Squats
Thoracic open (hang)


Strength 1
Front Squat 3-3-3-3-3    

Rest as needed between sets.

Work up to 3RM

Strength 2
Hang Power Clean 3-3-3-3-3    

Rest as needed between sets.

Work up to 3RM

WOD
5 RFT: Wall Balls and Hang Power Cleans

5 rounds for time of:

20 Wall Balls, 20/14 lbs

10 Hang Power Cleans, 60% 1RM