Warm-Up:
18 Pass Throughs
18 Halos
Burgener Warm-Up x2 (BB)
Skills Transfer x2 (BB)
Junk Yard Dog x9 (each)
Oly Strength 5-3:
3-Position Clean – 78%x1x5
Power Jerk + Jerk – 78% x (1+1) x 5
Snatch Deadlift – 105%x5x5
Front Squat – 80%x4x3, 85%x4x2
Skill WOD:
Take the rest of the class time to work on any of these. If you didn’t get a chance to check out any of the videos in the links below, check them out and put them in to effect.
-Mobility-
Front rack mobility
Hip mobility
Ankle mobility
-Stability-
Shoulder stability
Midline stability
Hip stability
