Friday 5.30.14

Buy in: Knockout. If you win you are allowed to click RX on Wodify. Do not click RX on Wodify if you do not win a game of knockout.

Mobility.  Squat prep: couch stretch, pigeon, olympic wall squat, frog stretch.

Squat 1x5@50%, 1x5@60%, 1x max reps@70%


Hang Snatch high pulls 5 sets of 3. Load this progressively. Don't go heavier than 70% of your 1rm on Snatch. Rest as needed.

Ring dips 5 sets of 8 reps

Mike Alley