Tuesday May 10, 2016

Warm Up:
10 Squat to stand
25 ft Spiderman lunge
10 Medicine ball cleans
30 seconds Handstand hold against wall or free standing
10 Thorasic high fives (each arm)
25 ft Pigs on ice skates
t-spine smash or rocking bridge up
wrist stretch
hip opener

Strength: Snatch Deadlift + Snatch Pull
6x1 @ 100-105% of 1 rm Snatch

Wod:
15 min AMRAP
10 ohs (95/65)
20 back rack lunges (95/65)
15 handstand push-ups

Scaled:
ohs/br lunge (65/45)(45/35)(35/15)
abmat hspu's or pike

Competition:
ohs/lunge weight: 135/95