Wednesday 1/15/14

1.) Foam roll, Dynamic Warm-up, HK, BK, carioca, skips, burpee broad jump, bear crawl, spiderman lunges,  shoulder mob on floor, Burgener Warm-up

2.)  3 Position Snatch

High, mid- thigh, mid shin

EMOM:  10"  Increase weight

3.)  6"  AMRAP

15 KBS  53/35   C:  70/53

20 Double Unders/ 60 Single Unders

3 minute Rest

3"  AMRAP

3 Power Snatch 135/95 #

6 Burpess

1 minute rest

1" AMRAP

Front Squat  135/95#