Friday, January 26, 2018

Warm up x 10 minutes

A.Windmill Progression #1 x 1 length (non dynamic or static hold x 30 sec)

step behind x 1 length

Windmill progression 2 or repeat #1 progression

Step Behind x 1 length (just do your best to tuck the knee behind and go as deep as you feel comfortable). As you warm up, you will probably be able to pass through a deeper range of motion.

B. AMRAP in 9 minutes:

    Power clean and Jerk x 7 85/125 lbs or db Power clean and push press or sandbag power clean and anyway overhead

     Burpees x 12

     strict chin ups x 4-8 reps

NOTE: pulling options:

jumping ring chin ups x 6-8

Ring Rows - no hinge @ 21x1 x 8-10