10/5/2012:
Barbell Work
6 x 1 clean and jerk complex:
1 high hang squat clean, 1 hang power clean, 2 push jerks
*perform at 70% (or below) or 1rm hang power clean – PERFECT form only
*rest 3 minutes between
CrossFit WOD
every minute, on the minute, for 20 minutes:
2 squat snatch @ 75-80% (on the even minutes)
1 rope climb @ 15′ or 5 pull-ups/8 t2b (on the odd minutes)
Gymnastics Development
accumulate 3 minutes in an L-seat/tuck hold
Mobility
4 drills from the mobility posters that you haven’t done…spend at LEAST 5 minutes on each one…long enough to incur change in the tissue! if it hasn’t helped you hit a better position, you didn’t spend enough time doing it…
