WARM UP:
400 M. Run
Then:
2 Rounds
10 High Shrugs
10 High Pulls
10 Muscle Cleans
10 Front Squats
Then:
Mobilize
SKILL:
3 x 10 Bar O.H. In place Lunges @ 65% 1RM Snatch
*Work that stability!
Pair With:
3 x 10 DB Tricep Ext.
LIFT:
Clean Complex
(1st Pull – 3 Sec. Hold – Full Hang Clean From Mid-Thigh)
3 @ 65%
3 x 3 @ 70%
WOD:
“SUPER MARIO BROTHERS” (*Compare to 4/28/14)
For Time:
3 Rounds
4 Squat Cleans (165/110) (135/95) (115/75) (95/65) or 70% 1RM
8 Box Jump Overs (24)
Rest 1 Min.
3 Rounds
3 Squat Cleans (185/125) (155/105) (135/95) (115/75) or 75%
6 Box Jump Overs
Rest 1 Min.
2 Rounds
2 Squat Cleans (205/135) (175/115) (155/105) (135/95) or 80%
4 Box Jump Overs
POST WOD:
Hip Mobility
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