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MONDAY 151228

Warm-up:

Row 500m

Crossover symmetry

10 push ups

15 leg swings

15 good mornings

15 squats

Spiderman crawl down

Samson lunges back

Handstand practice
Strength:

Every two minutes, for 20 minutes (10 sets) of:

Clean & Jerk x 1.1

(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
WoD:

Three rounds for time of:

10 Ground to Overhead (135/95 lbs)

400 Meter Run 

(if raining sub in 15 burpees over the bar per round instead of run)
Mobility:

Lax to glutes and hips

Roll posterior

Banded shoulders

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