Warm Up
Cone Game + :30 Push Up to down dog Air Squat Active spiderman Banded good morning Active sampson + Empty BB Warm up Mobility Front Rack Stretch Child's Pose Pigeon Pose + Movement Prep and teaching for all the movements WOD "For Time" 10 Power Clean 155/105 50 Air Squat 10 Front Squat 155/105 50 Air Squat 10 Jerks 155/105 50 Air Squat 10 Clusters 155/105 *Weight should be something heavier than what you did "Grace" with. Athletes should be able to do 8-10 reps unbroken when fresh.
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ProgrammerD.J. Hillier Archives
December 2018
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