General Fitness Wednesday 7/6/16

Prep Work
3 min run/row/airdyne
2X 10 each
Goblet squats
PVC Split jerk
Pass throughs

WOD
A.
15 min to build to a heavy complex
Squat clean+Hang squat clean+3 Jerk (push or split)

B.
For time (11 min time cap)
5-4-3-2-1 Power clean
15-12-9-6-3 Burpees or Ring dips (only perform ring dips if you have them dialed in)

C.
3X14 (7L/7R)
“Top box” pistol progression
While standing on top of a 12-24″ box on a single leg, control your opposite leg and drag it down the side of the box while you go into a single leg squat.Let your leg touch the ground and use it to generate the a bit of momentum to help you get out of the bottom of the squat.

Cool Down
Mobility
Post results

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