“monday 11.18.13”photo-1

Warm-up:

          mobility- front rack + squat

Skill:

           hang squat clean/ squat clean/power clean

Strength:

        10min to establish a 2 rep max hang squat clean tng

        

WOD:

         a] 2 amrap

            Hang squat cleans (use 70% of 2 rep)

           rest 3 min

         b] 15-12-9

             power clean (115/80)

             ring dips

"Other gyms use machines…CROSSFIT builds them"


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