Monday 9.12.2016

Buy in: Unloaded barbell complex- 8 reps of: front squat>shoulder press>back squat>push press>rdl>hang power snatch>upright row>thruster  Mobilize. Target your triceps, forearms and hip flexors in an effort to improve your thruster efficiency.

Thruster: 2x5@60,70%,1xMax reps@80%


Complete 3-5 progressively heavier sets of this complex in order to prepare for the WOD.
Women use 50% Bodyweight Men use bodyweight to perform the following 5 minute ladder:
1 rep each of Deadlift>Hang Power Clean>Front Squat then 2 reps of each, then 3 then 4 and so on.




Mike Alley