Warm Up:
Warmy
Suicide
10 bar pulls, 10 good mornings
K2E push up’s
Side shuffle, turn at half court
Hamstring stretch to half court, then lunge with twist
Calf stretch
Weightlifting:
Snatch squat; 2 sets at warm up weight x 5, 3×3@70%
Xfit WOD:
2 rds. for time of;
100 Wall balls (20/14)
80 Lunges (barbell overhead, 65/45)
60 SDHP’s (95/65)
40 Front squats (95/65)
20 Hang cleans (95/65)
**split reps between partners, while P1 is working P2 holds, using pinch grip (35/25), plate. If partner drops weight, the other partner must stop working and switch. Plate can be passed between hands to avoid putting down the weight.**
Pull up work;
17,11,10,9,9
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