NATE
WARM-UP:
2 Rounds of 20 Calories on a Machine, 15 KB Swings, 10 Push-ups, 10 Sit-ups
Dynamic Stretch
STRENGTH:
Clean Warm-up
3 Position Squat Clean (Top to bottom)
2 Reps E90′ for 5 rds
1 Rep E90′ for 5 rds
On last Squat Clean hit a Jerk.
WOD: GRUESOME
7 min. AMRAP
3 Clean and Jerk 155/105
4 Bar Facing Burpee
5 Deadlift 155/105
ICING:
Accumulate 30 ft. for Handstand Walking
KOT – Tib Raises 20 Reps each leg