mobility

15 hip extension

10 up and over

10 scorpions

10 spiderman

8 inchworms

10 pvc rotations

skills

practice double unders

WOD

do 5 rounds of:

start with 45 lb dbs for men/25 lb women then each round go up 5 lbs

5 db deadlift

5 db hang cleans

5 db front squats

5 db push press

rowing

Snatch: Arms, Coach Burgener…[wmv][mov]