WOD 01/14/2013

Warm Up: Mobility
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Wendler Cycle 2, Week 4   DELOAD WEEK
Front Squat or Back Squat
Warmup lifts then 40%x5, 50%x5, 60%x5.
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KB Complex EMOM for 10 Minutes – as heavy as possible
1 Arm Russian Swing – 1 Arm Snatch (keep overhead) – 1 Arm Overhead Squat – switch arms, repeat
*If you haven't done KB snatches before, we'll be practicing then and you'll likely do just the swing and then the OH squat.
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WOD:  10 Minute AMRAP
15 Power Cleans 95M/65W
30 Double Unders