Saturday, 6 January, 2018

WARM UP – MOBILITY
Hip openers, front rack mobility

C&J + Scap Pull-up/Beat Swing warmup

WOD A
-10 mins to build to a heavy-ish Squat Clean & Push Jerk, above workout weight
-Warmup Pull-ups between sets

WOD B
THE LYON
5 rounds for time:
7 Squat Cleans 165/110lb
7 Shoulder-to-overhead 165/110lb
7 Burpee Chest-to-bar pull-ups
-Rest 2 minutes between rounds-

-Use a pull-up bar that is approx. 6″ above reach
-Minus 8 mins rest from total time

ACCESSORY
Crossover Recovery