08-21-2013

Warm-up

Dynamic ROM

Burgener Warmup

Skill

Kipping Practice

Hips to Bar/Bar Muscle up

Strength

Snatch Balance

15 minutes to establish

heavy single

*heavy singles are not 1 RM efforts - should be heavy with proper execution.

WOD

12 Minute AMRAP

10 DB Snatch Left arm

10 DB Squat

10 DB Snatch Right arm

10 DB Squat

Max Rep Bench Press 95/55

*should be light

Mobility

Foam Roll

Quads & IT Bands

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