Warm Up: 30 Air Squats
60 seconds Dead Hang
10 each side Thoracic Rotations in Squat
10 Yoga Push Ups
10 Tempo Overhead Squats @empty bar (3 seconds on the way down)
Strength: Overhead Squat – 16 minutes to work up to a heavy double for the day.
*Bar must be taken from ground, NOT from the rig (Beginners: from the rig).
WOD: For Time- 1-2-3-4-5-6-7-8-9-10 Reps Of:
Hang Power Clean @50/35kg
Clapping Push Ups
Time Cap: 13 minutes.