Thursday WOD 04/01/18

General Warm Up
5 WB deadlift
5 WB deadlift shrug-fast
5 WB front squats
5 WB pull unders
5 WB cleans

2 rounds
5 Lying t-spine rotations
30s Seated russian shoulder stretch
6 Slow fingers back push ups

Specific Warm Up
5 Down & jump (empty bar)
3 High & outside + 3 Hang muscle cleans x 3 rounds
3 Front squats + 3 Hang squat cleans x 3 rounds
4 Squat cleans
4 Squat cleans (light load)
4 Squat cleans (heavier load)
4 Squat cleans (workout load)

3 sets of 5 dips at your chosen level

Met Con
Elizabeth
21-15-9 reps for time of:
Squat cleans 60/42.5kg
Ring dips

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