8-DEC-14

A.

Group Joint Warm Up

-500m Row

3 rds NFT

5 Strict C2B (pull as high as possible with out kipping)

7 Med Ball Cleans

9 Burpees

 

B.

Olympic:

EMOM 10 min

1 Power Snatch @ 80%

*Focus on catching with your butt back in a solid receiving position. 
If you need, drop weight.

 

C.

“The OG”  12:00 Cap (You did this 15-FEB-14)

100 DU’s

50 Air Squats

25 K2E

50 Burpees onto plate

25 K2E

50 Air Squats

100 DU’s

 

D.

Cool Down:

1 Min each pigeon stretch

1 Min each couch stretch

2 Min chest stretch

 

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