Thursday 10-10-2013

Mobility: Shoulder- to OH position, Hips – to OH Squat Mechanics

Skill: PVC Snatch and Clean an Jerk

Strength: Scapular Work

A1. Bent Over Row 10-12X3 rest 30 @3121

A2. Powell Raise 10-12X3 rest 30 @3101

B1. 3 Strict Pullups rest 30

B2. Elbow on knee External Rotation 10-12X3 rest 1 min

WOD: 3 Rounds not for Time

Walk/Jog 400 meters

30 seconds FLR

15 Supermans