Tue, Jan 07, 2014

Warmup: Row/Agility Drills, Mash/Roll/Hip and Shoulder Mob

Lunges, Air Squats, Barbell Warmup
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Barbell Complex: Work up to a heavy weight you can do , keeping sound technique in mind over load.

4 Power Cleans
4 Hanging Squat Cleans
1 Thruster
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WOD: 15 Min Amrap of

10 Vertical KB Swings 70 /53
10 Alternating Box Step Ups 24/20


Watch video for demo of the Barbell Complex