MONDAY. JANUARY 2. 2012

                                  ***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

 MOBILITY WOD CLICK HERE - SEARCH HIS SITE USING MOVEMENT TERMS

2) WARM-UP

BURGENER WARM-UP CLICK HERE. UTILIZE FOR OLY (olympic lifts) DAYS AND WODS

CF VETERAN DUTCHs WARM-UP CLICK HERE. MIMIC OR GET IDEAS

**SKILL WORK** 
  POWER SNATCH

3) WOD
(A) POWER SANTCH  3-3-3-3-3
REST 5min
(B) A.M.R.A.P 5MIN  OF "CINDY" 
1 ROUND =  5 Pull Ups 
                      10 Push Ups
                      15 Air Squats
**Post loads for (A) to comments. (B) is AMRAP (As Many Rounds/Reps As Possible) in 5 minutes, post total rounds and any partial round to comments.

 

HIT FULL EXTENSION (ABOVE) AND GET YOUR ASS UNDER THE BAR FAST, FAST, FAST!!

 

WHITEBOARD

**RAMP WOD**
(A) Back Squat 5-5-5-5-5
REST ~5min.
(B) Max Double Unders 2mins.
**Post loads for (A) and number of Reps completed for (B).